Every 3 minutes for 12 minutes
- 3 x Tempo Back Squat @ 75% of 1RM (32×3)
- Rest 30 seconds
- 5 x Weighted Pullups @ 10kg
Then 3 rounds
- 8 x Goblet Front Foot Elevated Reverse Lunge @ 24kg Left Leg
- Rest 30 seconds
- 8 x Goblet Front Foot Elevated Reverse Lunge @ 24kg Right Leg
- Rest 1 minute
Then as a finisher, based on Street Parking’s Freya WOD, every 5 minutes for 15 minutes (3 rounds / original workout was 4 rounds)
- 8 x Strict Pullups
- Row 400m
- 12 x Snatches @ 65lbs
Results: Tempo Squats @ 185lbs. Metcon round times 3:00/3:02/3:30.