A. SWOD
6 sets of dead lifts
Set 1 - 3 reps
Set 2 - 2 reps
Set 3 - 1 rep
Set 4 - 3 reps
Set 5 - 2 reps
Set 6 - 1 rep
The last 3 set of weights must be heavier than the first 3 set of weights.
B. Metcon
EMOM x 10
3 dead lifts (80% of heaviest DL in SWOD)
6 burpees
For the SWOD, I did 135, 145, 155, 145, 165, 175#. Technically, the box is closed tomorrow but for the die-hards, there's what's called the traditional Noche Buena WOD which is always harder than the usual workouts we have. And tomorrow they're doing Naughty Nancy, the 6th WOD in the 2013 CF Games. So, no thanks. I shall just eat and get fat tomorrow.
My score: 175# (dead lifts); 10 rounds, 135#
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