Thursday 8/1/2024

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WOD
"Protector - Firefighters"
For time:
30 Wall Ball 20#/14#
50 Box Jump Overs 24#/20#
30 Wall Ball 20#/14#
50 GHD Sit Ups (Scale V-Ups)
30 Wall Ball 20#/14#
6 Rope Climbs 
(Scale 30 Elevated Ring Rows)

Accessory 
"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–

Tuesday 7/23/2024

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WOD 
"Olympic Medalists"
For Time:
10-20-30-40
Box Jump Overs 20"
40-30-20-10
Toes to Bar
*200m Run after each round

Accessory 
"Mayhem Mini-Pump – Back and Biceps"
4 Rounds

12 Supported Single Arm DB Row (each side) @ moderate weight – maintain quality RPE 7
10 DB Preacher Curl @ moderate weight – maintain quality RPE 7

-Rest 2 min b/t rounds-