WOD choice # 1 -- run a 5 K: that's 12 laps plus 200 meters at the track or however you've marked it off in your neighborhood or whever you'd like to run if you're not running in the Spa City 5/10K.
WOD choice #2 --
Three rounds for time of:
Run 800 meters
50 Back Extensions
Again, this one can be done at the track or at home in your neighborhood. In place of back extensions do "Supermans" which is simply laying on the ground on your stomach (flying like Superman) and doing exactly what you'd do for a back extension except you'll discover you can't raise up as high.
If it appears that 50 supermans and 50 situps each round will be impossible for you...scale it down to 35 and 35.
Walk/jog the equivalent of 400 meters for warmup along with some pushups and airsquats.