WOD 10-28-14: Jump and Speed Training

I have had dreams and I have had nightmares, but I have conquered my nightmares because of my “dreams.” -Jonas Salk

APK WOD 10-28-14

Start with an APK Warm-Up

Jump and Speed Training

Then perform 2 rounds of the following:

• 2 50-meter sprints with :30 rest between
• 8 Box-Squats to Box-Jumps OR Full squats to Box Jumps
• 8 Depth-Jumps to Box-Jumps
• 20 Junge-Walk steps (Weighted with dumbells if available)
• 8 Pistols per Leg

Take rest as needed, this is not a timed workout. However, do not spend too much time resting.

Finish up with a stretch.