Golden Empire Training

Warm-up:
3 rounds not for time of:
5 clapping push-ups
10 Box Jumps 20"
Run 200m

Dynamic Warm-up

WODs:


Strength:
Rest

*MetCon:
"Karen"
150 Wall Balls 20#, for time.

*Endurance:
Run 5 miles for time or row 5,000m at 80-90% max effort.

*Choose either the metcon or endurance WOD, don't do both.

Pic: A mad dash to the finish... BG and Faubus


**Station Guys: If you don't have a 20# med ball, use a 45# bar or the trusty sparklets jug and do 150 thrusters (front squat to press/push press).