Golden Empire Training

Warm-Up:

Dynamic Warm-up

3 Rounds:
Run 330m
7 Clapping Push-ups
7 Press 45#

WODs:

Strength:

Bench 3x3 or 3x5

MetCon:

"Betty"
5 Rounds For Time:
12 Push Press 135/95#
20 Box Jumps 24/20"

Optional WOD:
Complete 200 total reps of the following for time wearing a 20# vest:
Push-Ups
Sit-Ups

Endurance:

Run or Row: 5x 400m sprints, rest half completion time

Pic1: Handstand Push-up gone wrong


Pic2: A good HSPU sub: Feet on a box, upper body vertical with hips and shoulders in line