“We may fight against what is wrong, but if we allow ourselves to hate, that is to insure our spiritual defeat and our likeness to what we hate.” -George William Russell

APK WOD 4-10-14

Start with an APK Warm-Up

Tabata Core Conditioning

A strong mid-section is crucial to success in movement. Perform the following exercises in a Tabata format (:20 hold, :10 rest for 8 rounds)

Finish up with a stretch