Golden Empire Training

Warm-up:
Warm-up:
Run 400m
Dynamic Warm-up


WOD:

Box Jump 1, 1, 1, 1, 1

Rest 5-10

"Jerry"

For Time:

Run 1 mile

Row 2k

Run 1 mile

SB WOD:
DL 3x8


5 RFT of:
5 MU's
10 Power Clean 135#
Run 220m

3 Rounds Not For Time:
8 Good Mornings
50 GHD Sit-ups


Pic 1: Classic coach's pose... going over snatch technique


Pic 2: Agee finishing up "Jerry"