Amy assigned this WOD last Friday for the CF Endurancers, but I was gimpy and babysitting, so I did it today instead! She assigned running, but I subbed rowing - still taking it easy on my calf.
400m row, 20 box jumps, 20 double-unders
400m row, 20 KB swings (16kg), 20 d-u's
400m row, 20 air squats, 20 d-u's
Repeat with 200's and 10's
Repeat with 100's and 5's
(9 rounds total)
Very pleased that my calf didn't hurt at all during the double-unders & box jumps!