Golden Empire Training

Warm-Up:
Row 500m

Dynamic Warm-up

WODs:


Strength:
Power Clean 5 sets of 3 reps (Ground to Shoulder)
*Don't sacrifice form for more weight

MetCon:
"Eva"
5 Rounds for Time:
Run 800m
30 Kettlebell Swings 70#
30 Pull-ups

Endurance:
Run: 90% for 5 mins (out), rest 2:30, all out (back)
Row: 90% for 5 mins, rest 2:30, row same distance in less than 5 mins


Pic1: Latta: New deadlift PR




Pic2: BG, carefully studying his adversary