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–