WOD for Thursday 240801

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–