Tonight's WOD was a double (what else is new). First part was an AMRAP of Push Press 10 reps (used 40lb. dumbbells instead of a 75lb. barbell), 10 push ups and 10 leg lifts (rug burn still in play). Finished 8 full rounds plus the push presses and push ups on the 9th round.
Jumped on the bike for a 10K tabata. My legs were sore from the get go and actually felt swollen during the exercise (weird I know). Finished in 19:53.
u really should at least learn how to change the flats. they are bound to happen at some point and i just hope it isn't during a race. there are videos online of what to do. You train too hard to lose time on something like that.
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