WOD #1
Level 1&2
Superset of the following (A superset is where one exercise is immediately followed by another w/o rest in between. You can rest after each superset, but not between exercises within a superset.)
Back Squat -> Goblet Lunges
Pick weights for each where you can go unbroken with good form for each of the indicated rep counts. 1st number is Back Squats. 2nd number is Goblet Lunges
10/10, 8/10, 6/10, 4/10, 10/10
Basics
If you can do both a Back Squat and Goblet Lunge with good form, then do Level 1&2 with light weight and perhaps reduce reps on the lunges. If not, work with a trainer on your back squat mechanics with PVC or low weight.

WOD #2
“Helen”
This is one of the benchmark WODs. Take note of your time and keep a record. It is important to measure your progress over time.
3 Rounds for time
Level 2

• 400 meter run (4 Loops in Back)
• Hurdles Obstacle
• 1.5 pood Kettlebell swing x 21
• C2B Pull-ups 12 reps

Level 1

• 400 meter run (4 Loops in Back)
• 1.5 pood Kettlebell swing x 21
• Pull-ups 12 reps

Basics

• 400 meter run (4 Loops in Back)
• 1.5 pood Kettlebell swing x 21
• Pull-ups 12 reps

No Rep! Kettlebell should end up completely vertical above the head in line with the whole body.