CrossFit Tulsa WOD

21 reps 45lb SLDL(single leg dead lift)
21 reps knees to elbow
21 reps Double Unders

Sub knee raises for Knees to Elbows
Sub 63 single jump ropes for Double Unders

15:45

Normal WOD Rest Day

CFE WOD http://www.crossfitendurance.com/3x7min/

3 x 7 Minutes interval run.
Run 7 minutes
Rest 3 minutes
x3

900 Meters each 7 minutes interval
I wasn't able to run a fast pace, but I was able to jog most of each 7 minute interval, and hold a steady pace.
Slow improvement!

1 mile run

jogged most of it.

Walk/ Jog in neighborhood

2.4 miles.

Mapped out the actual loop for a .5 mile loop

http://classic.mapmyrun.com/run/united-states/ok/tulsa/742129453475323420

7 rounds
10 wall balls
10 dips

15 lb wall ball
parallette dips
10:43

32:07

13:04