The CFMNL site is down and we're thinking that they're testing us to see if we'd still show up for WODs without knowing what they are. Hmmm... Anyway, we did another SWOD today before the metcon, and they were both tough!
A. SWOD: Front squats
4 x 12 (65% - 75% of 1RM)
5 RFT (18 minute time cap)
10 dead lift (185/135)
15 push ups
20 kettlebell swings (32/24)
Trish, Tere and I shared a bar and we used 70 lbs for the first 3 sets of the SWOD, then 75 lbs for the last set. I suppose we could've gone heavier but our inner sandbagger in us won out. And then the metcon. The metcon was nasty. It doesn't look like much but when you're on the third round of 20 KBS you're going to start wishing you didn't have to do 2 more rounds.
My score: 75 (front squat); 15:50 (115 lbs deadlift, 12 kg kettlebell)