Golden Empire Training

WOD:
OH Squat 3x5


Snatch Technique


"Nancy"
5RFT of:
OH Squat 95#
Run 400m


SB WOD:
Front Squat 3x5


Run 4x400m with 1min rest between


For Time:
40, 30, 20, 10 reps of GHD Sit-ups
30, 20, 10, 5 reps of GHD Back Extensions


Pic: Karen and Derek in today's WOD