The plan right now for working out is Monday Wed will be longer run and more typical Crossfit WODs after then Tuesday and Thursday will be more running based WOD's and then Friday will be lighter days and Saturday will be distance runs.  So today was more of a body weight running wod.

Warm Up 1.25 mile run at 8 min pace

Strength

Working Overhead squats

WOD

400 Meter Run
Cal Row
Sit Ups
Pull Ups
Dips
Push ups
Box Jumps (Landing in a Squat on top of the box)

400 meter run stays constant
The rest of the work is working down from 15 for 45 minutes as far down as you can go.  I got through 4 rounds and finished the run, row, sit ups and push ups on the fifth round before time ran out.

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