WOD:

7 rounds:

7 GHD Sit-ups
1 weighted pull-up
(10lbs, 15lbs, 10lbs, 15lbs, 15lbs, 20lbs, 30lbs)

For the weighted pull-ups we held dumbbells in between our feet while doing the pull-up.

After the WOD we tested our 500m Row on the Concept II rower. my time was 1:46

After work I went to the rec and ran 3 MILES! I felt no pain in my leg, but I could definitely tell I haven't run in about a month.

Splits:
mile 1: 8:45
mile 2: 8:02
mile 3: 6:55

I started off slow then gradually cranked it up. I felt a bit out of shape. I have gained 10 lbs (which looks and feels to be all muscle and no fat) in the last month from the CrossFit workouts. I could definitely feel that extra weight moving around during the run, I'll get used to it. My legs were heavy form the row this morning, but when I went anaerobic in the last mile I could feel some extra power and endurance. I don't think it will take too long to build my endurance and speed back up. I'm going to up my mileage slowly, but I do have a 150 miler to run in less than three months!