Missing wods

Apologies for missing pieces, Thursday saw a longer duration task orientated workout
Run 200m
10 pressups
10 situps
amrap 20 minutes.

The programming behind the wod was simple; variation following the previous days shorter weightlifting workout, wanting to employ bodyweight movements that would be of a rep duration that would be taxing yet would not cause complete fatigue and also employing running as an element.
CrossFit programming should employ organic functional movement, be constantly varied and the workouts should be of high intensity (relative to the individual)

Friday used the classic triple of weightlifting movements (a hang power clean at ideally 60 kg, obviously again scalable) a gymnastic movement (skin the cat-inversion of the body on the gymnastic rings through into a pike shape and reversed) and a 400m run

run 400
5 skin the cats
5 hang power clean
x5.