For my first workout following the Ultra, I did:
Five rounds for time of:
15 Medicine ball cleans 14#
15 Wall ball shots 14# to 8' target
I was apprehensive about this WOD because of the squats! But once I got started, it felt good. I felt strong and energetic. My breathing was heavy, but I did pretty darn good in general - and good for our gym! We have some killer CF'ers there and my time was competitive. Yay! So, I am very happy with these results! After the WOD, was a different story.
Following the WOD, my leg muscles tightened, walking was difficult and I was exhausted!! I was sore for the rest of the day.