Golden Empire Training

Warm-Up:

Run or Row 500m

Dynamic Warm-Up

WODs:

Strength:

Pull-Ups 3x3 or 3x5

MetCon:

For Time: For Time:
Run 200m
4 L Pull-ups
20 Sit-ups
Run 400m
8 L Pull-ups
40 Sit-ups
Run 800m

16 L Pull-ups
60 Sit-ups
Run 400m
8 L Pull-ups
40 Sit-ups
Run 200m
4 L Pull-ups
20 Sit-ups

*An L-pull-up is done with legs held straight out in front at 90 degrees.

Endurance:

Time Trial:
Run or Row 15 mins for maximum distance