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14 WEDNESDAY UB Pull Technique + Aerobic Power Ax3 for technique/Skill A1. Rope Climb F: Rope Pulls x5-6 reps P: Rope Climb x1-2 reps S: Rope Climb Legless x1-2 reps A2. Hollow Rock x10-12 F/P; as rx; S: w/load for quality A3. Heavy Carry or Sled Push; your choice; 20-30 sec @tough but consistent load; have some fun here. B. In 10 min, complete as many reps as possible; score is calories + reps Run in waves as needed [once people finish row, next group can start] 4 min Cal Row + 3 min 20' Shuttle Run [1pt every 20'] 2 min Pull Ups 1 min Burpee Box Jump Over 24/20" F: Row/Bike + Shuttle Run + Ring Row + Burpee P: Row + Run + Kipping Pull Up + BBJo S: Row + Run + CtB Pull Ups + BBJo