So with the switcheroo I have going on this week, tonight's workout was run 6x800m(1/2 mile) with 4 minutes rest in between, all out effort.
Got home a bit later than I would have liked from work and tried to find the shortest WOD on the plan. With my 13.1M TT on Saturday, I chose to do this workout tonight. I had no desire to go to the gym tonight, but figured I would modify this workout a bit too.
1st 800m @ 3:00, rest 4minutes, 2nd 800m @ 2:56, rest 4 minutes, then the modification came, I ran a mile instead of the next 2 800m, finished in 6:25, rested 4 minutes, 2nd mile was 6:27. All rest time was walking on the treadmill very slowly.
Yesterday's WOD was 50 step ups/40 box jumps/30 sit ups/20 pushups/10 burpees 2x for time. Sit ups were done on an incline bench, finished in 12:44.