He dares to be a fool, and that is the first step in the direction of wisdom. -James Huneker
APK WOD 1-31-14

Start with an APK Warm-Up

Timed Parkour Training

Timed session. The goal of this session is to find a dense and varied area, preferably with some rails or balance obstacles and walls to vault and/or climb. Set a timer and move constantly for that set amount  of time. Don’t stop!

Beginners: 10 minutes

Intermediate: 30 minutes

Advanced: 1 hour

If you’re feeling energized do some vault flow or climbing work or similar, if you need a little break to catch your breath, do some balance work or slow QM or similar. Remember to pace yourself, the goal is not to do as much as possible in the set amount if time, but rather to not stop moving and training at all in that time period.

Conclude with a stretch.