WOD

Run first. My time was horrible. I started week three today so dropped down my running speed since it's the first time I was trying to run 3 minutes all at once.
Still sad.
I know.
But I'm working on it.
6 weeks left.
If I stick to it I'll be doing 3 miles no problem.

Anyway, so 1.29m/20min
That's 15m 30s/mile.
Not a personal record, but those had to stop sometime didn't they?

So, the CFWU. sit ups on the balance ball, and 50# assist for the pull ups and dips.

Then on to the WOD:
Push jerk 3-3-3-3-3 reps

First time I've done this, still not comfortable with the movement, but I moved up weight each time. 30-40-50-60-70
750 total

Then I felt like doing more so worked a 5x5 of lat pull downs. 50-70-90-110-110