Golden Empire Training

WOD's:
Women:
3 RFT of:
Run 800m
40 Sit-ups 

Agee:
5 RFT of:
Row 400m
2 Strict Pull-ups
8 Kipping Pull-ups 

Josh:

3 RFT of
Run 800m
50 GHD Back Ext
50 Sit-ups

Academy/Fire Guys:
For Time:
Row 1000m
15 Squats
Row 750m
30 Squats
Row 500m
45 Squats
Row 250m
60 Squats 

Pic: Row, row, row your boat...