“Genius unrefined resembles a flash of lightning, but wisdom is like the sun.” -Franz Grillparzer

APK WOD 1-15-15

Start with an APK Warm-Up

Conditioning through movement

Find a reasonably dense area: a playground, a set of rails and walls, something like that. Start moving and stay moving for 30 seconds. Do vaults, climbs, underbars, crawling, everything. Next, do 1 minute. Increase in increments of 30 seconds with enough to break in between to catch your breath and get your power back. See how long you can go! Spend at least 1 hour with as much rest as you need built in.

Finish up with a stretch