Golden Empire Training

WOD's:
Women:
Team WOD For Time:
20 Tire Flips
100 Box Jumps 20"/12"/4"
1000m Row
40 # DB Carry 200m
20 Tire Flips 

Agee:
Rest

Josh:
5 RFT of:
10 KTE
15 Wall Ball 20#
20 Push-ups 

Academy/Fire Guys:
Tabata Spirnt x 6, then
4 RFT of:
10 Tire Flips/Jumps (in/out)

15 KTE
10 Ring Dips 

Pic: Tire flippin' fools