Again, decide which day you want to do it on. I did the previously posted WOD yesterday but realized I was far too gassed to complete it (still did the strength and skill work on the jump rope). Sometimes, its better to leave some gas in the tank and take the hit in your pride.
I will most likely be doing this WOD on the 18th, depending on how I feel:
Warm Up
2 rounds
400m Run
400m Row
25/50x DU/JR
Strength: Front Squat
5x5 @ Body Weight (or scaled if needs be)
WOD:
5 rounds
12 KB Swings @ 70lbs (i.e. 2 pood)
100ft Lunge
250m Row
Stretch
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