“The desire to fly is an idea handed down to us by our ancestors who… looked enviously on the birds soaring freely through space… on the infinite highway of the air.” -Wilbur Wright

APK WOD 4-16-14

Start with an APK Warm-Up

Balance Work- Rails

Rails are the classic balance improvement tool for parkour. They are abundant in almost all locations and offer a lot of different ways to improve balance.

Beginners- Start with standing on rails and practice dropping down safely. Stand on one foot or both feet parallel to the rail, and try standing with your feet perpendicular to the rail

Intermediate- Work on taking steps along the rail, taking care that each step is under control and balanced. Set a goal for number of steps in a row (10, 15, 100) and try to beat your high score.

Advanced- Try walking backwards, doing a crouched “duck walk”, squats, pistols, QM, anything to challenge your balance.

Finish up with a stretch