“Look at everything as though you were seeing it for the first time or the last time. Then your time on earth will be filled with glory.” -Betty Smith

APK WOD 12-15-14

Start with an APK Warm-Up

Pull-Up Strength Training

Do 5 sets of 5 Pull-Ups at a high level of difficulty. If you can already do 10 or more strict pull-ups with full Range Of Motion and no kipping, try adding weight by using a backpack filled with heavy objects. You can also try L Pull-Ups to add difficulty.

If you aren’t able to do at least 6 strict pull-ups already, work on your strength with Pull-Up Negatives (starting at the top and slowly lowering down) or Inverted Rows.

Finish up with a stretch.