Today's workout was an 8 mile tempo run - 5 miles at 7:45 pace. I got up early did a half mile warm up then ran my 5 tempo miles and another half mile before my 360 fit class. Then finished off my run with 2 more miles after crossfit. It's been ages since I've done a tempo run and it was pretty tough at first. But once I got my rhythm going and my music turned up high I was good to go.
360 fit WOD: 6 one-arm hanging press (each arm), 20 dumb-bell lunges, 6 Turkish get-ups. 5 rounds for time. It was a tough WOD especially right after a tempo run. This whole double workout business better make me stronger and skinnier!