[Q] Rooted Norwegian i9300 (Telenor branded) want to update to JB

Hi everyone.
I have rooted my SGS3 I9300 running Android 4.0.4 version I9300XXLH1 using CMW Recovery 6.0.1.2.
Now I want to flash the phone with JB. Which download should I choose, and is there anything I should think of before I start messing around?
Norwegian users who have done this, please share your experiences! :)
Thanks