CrossFit One World WOD

As usual, I lifted this from the CrossFit One World site. This is usually what I look like after the WODs. A cry for mercy is always helpful, but it never works.

Warm-up
I started the day at 5am by going to a one hour spin class.
Run 800 meters
Squat work

WOD
Complete five rounds for time of:
Run 400m
Row 500m

Joanne's Final Time - 29:23

Notes (to myself) about this workout:
I did this WOD last month and finished in 29:59. I remember the WOD clearly because there were so many expletives coming out of my mouth that even I was surprised! Today I finished with a slightly better time and with much less swearing. Yea!