8/1/2024

Protector - Firefighters

Affiliate Compete (RX+)

No Change to Workout

Freedom (RX'd)
For time:
30 Wall Ball (20/14)
50 Box Jump Overs (24/20)
30 Wall Ball (20/14)
50 GHD Sit Ups (Or V-Ups)
30 Wall Ball (20/14)
6 Rope Climbs
 (Or 30 Elevated Ring Rows)

Independence
For time:
25 Wall Ball (20/14)
40 Box Jump Overs (24/20)
25 Wall Ball (20/14)
40 V-Ups
25 Wall Ball (20/14)
20 Elevated Ring Rows

Liberty
For time:
20 Wall Ball Thrusters (light)
40 Box Step Ups (20/16)
30 Wall Ball Thrusters (light)
40 Sit Ups
30 Wall Ball Thrusters (light)
30 Ring Rows

• Target time: 12-14 minutes

• Time cap: 20 minutes

Strict Pull-Ups: Week 2

Freedom:
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–

Independence:
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–

Liberty:
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–