PROTECTOR
For time:
30 Wall Ball (20/14)
50 Box Jump Overs (24/20)
30 Wall Ball (20/14)
75 AbMat or 50 GHD Sit Ups (Or V-Ups)
30 Wall Ball (20/14)
6 Rope Climbs (Or 30 Elevated Ring Rows)
STRENGTH - Pull-Ups
Rx:
3 rounds of:
20 Scap Pulls [Hanging Shrugs] into 20-second Dead Hang
Followed by 5 Strict or Box Assist pull-ups
–rest 90 seconds between sets–
Scale #1:
3 rounds of:
10 Scap Pulls [Hanging Shrugs] into 10-second Dead Hang
Followed by 3-5 Strict or Box Assist Pull Ups
–rest 90 seconds between sets–
Scale #2:
3 rounds of:
10 Scap Pulls [Hanging Shrugs] into 5-second Dead Hang
Followed by 2 Box Assist pull-ups
–rest 90 seconds between sets–
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