Here's a quick read with some good info on # of reps and the result on muscle mass and strength
http://www.gymjones.com/schedule.php?date=20071028
Today, you choose.
Find a WOD you've been wanting to complete but haven't yet, or make up your own.
Or, you could do some "cardio".
Go running, row, sprint, ride a bike, or go for a jog.
Today is not as much about what you do but the importance of doing something vs. nothing.
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