Golden Empire Training

Warm-up:
Row 500m


WODs:


Strength:
Weighted Pull-ups 3x5, rest 3 min btwn sets

*If you don't have a dip belt for the weighted pull-ups, put a dumbbell between your legs or use a rope tied to something heavy.

Dynamic Warm-up


Metcon:
4 RFT of:
2 Rope Climbs
25 Double Unders
2 Dead Lift at 5 rep max weight


Endurance:
Run or Row: 6 x 3 min intervals, with 2 min rest between


Pic: Like father, like son... The Agees


*Station guys: Sub 8 towel pull-ups for rope climbs, tuck jumps for double-unders (if you don't have a jump rope), and pick up something heavy for the deadlifts (increase reps if it isn't too heavy).