So, this site we have a running/core WOD on Thursday.  I think after Monday-Wednesday, we probably need to give the shoulders a rest.
For the sit-ups, make every attempt to keep your entire foot in contact with the ground for the entire sit up.
For the Goat Baggers, take them slow.  This may be hard to do in a WOD, but you can go as fast as you want on the runs and sit-ups.  Try to control the Goat Bags, and really feel the hamstring activation.
[youtube https://www.youtube.com/watch?v=5XngyO-eIqA&w=560&h=315]
Workout of the Day
Strength/Skill
OTM for 12
Even: 6 Pull Ups (Strict)
Odd: 3-6 Dips (Bar or Ring)
Conditioning
AMRAP 20
25 Abmat Situps (Keep the entire foot on the floor)
15 Goat Baggers 35/25
400m Run