Golden Empire Training

WOD's:
Women:
Rest

Agee:
Rest

Josh:
"Linda" aka 3 Bars of Death
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of the following for time:
Clean 75% BW
Bench BW
DL 150% BW 

Academy/Fire Guys:
Sprints:
200m, 400m, 800m, 400m 200m
Rest as needed between.


"300"
For Time:
25 Pull-ups
50 Push-ups
50 DL 135#
50 Box Jumps 20"
50 KTE
50 KB Swings 53#
25 Pull-ups 

Pic: Ring Dips