WOD

Started out with another 20min run.
1.12 miles
That puts me at
17min 51s/m so that's a personal record. yay.

Then I did the CFWU
again no Samson Stretches...still need to get those sorted.
10 squats w/olympic bar
sit ups 2x45
back extensions 2x15
pullups 2x5 w/70# assist
dips 2x5 w/70# assist

Then the WOD:
Complete as many rounds in 30 minutes as you can of:
Walking Lunge, 12 steps
15 Glute-Ham Sit-ups
15 Hip Extensions
5 Muscle-ups

I did inclined situps instead of the Glute-Ham, both because I'm unfamiliar with the exercise and because I couldn't seem to find the right equipment to try it on.
Instead of muscle ups I did pullups followed by dips, all on the assist machine with 70# of help.

5 rounds in 30min.
It kicked my ass.