Golden Empire Training

WOD's:

Women:
AMRAP in 15 minutes of:
Run 200m
5 Jumpimg Pull-ups
10 DB Hang Power Clean 15#


Agee:
25, 50, 75 Reps For Time of:
Pull-ups
Push-ups
Sit-ups
Squats
 

Josh:
"Nancy" Scaled
5 RFT of:
15 OH Squats 65#
Run 400m
 

Academy Guys:
Pull-ups 1,1,1,1, rest 5 then:
30, 20, 10, 5 reps for time of:
Box Jump 20"
Sit-ups
 

Pic: Agee and Foxy working hard