Whew!

Have you ever returned from vacation to find you need a vacation to recover? We're some whupped puppies, but it was awesome! We hit two CrossFit affiliates and at CrossFit San Francisco we did two workouts in 18 hours...

7/13/09 Noon

WOD #1

Every 2min. for 10 rounds:
Sprint 100m
10 KB swings
10 Push ups

Find your target time at round 3 (for example 49 seconds) then, for every round after that, where you don't match or beat your target time, do a 30 squat hold for each infraction.

7/14/09 6am

WOD #2

3 attempts at a 15 rep Overhead Squat

Go for the heaviest load that you can complete 15 reps with. If you only get 10 or 11, rest. Then try again or drop the weight.

Then,
7 rounds:
30sec. Push Press
30sec. Rest

55lbs. - 135lbs. use weight depending on strength and ability.