“Love and compassion are necessities, not luxuries. Without them humanity cannot survive.” -Dalai Lama

APK WOD 7-6-15

Start with an APK Warm-Up

Pull and Push Complexes

5 Rounds for time:

1 Muscle-Up

2 L Pull-Ups

3 Strict Pull-Ups

4 Kipping Pull-Ups

1 Handstand Push-up

2 Plyo Push-Ups

3 Dive-Bomber Push-Ups

4 Push-ups


Make sure to check the example round to ensure you’re doing the exercises correctly-


Finish up with a stretch