Golden Empire Training

WOD's:

Women:
Front Squat 3x5, then:
Tabata Intervals of:
Pull-ups
Push-Ups
Sit-Ups
 

Agee:
For Time:
Jump Rope: 100, 80, 60, 40, 20
Sit-Ups: 50, 40, 30, 20, 10
 

Josh:
Clean and Jerk 1, 1, 1, 1, 1
 

Academy Guys:
"Simply 60" Scaled
Three 60s rounds for max reps of:
Row (calories)
Push-Ups
Pull-Ups
Sit-ups
  
Pic: The guys doing some work