“Fear is the highest fence.” -Dudley Nichols

APK WOD 4-6-15

Start with an APK Warm-Up

Vault Conditioning

Find a low wall, railing, table, or bench you’re able to vault over.

Practice vaulting effectively for 5-10 minutes. Use a safety vault or whichever vault you feel most comfortable with and run about 10 steps into your vault, and 10 steps out. Do this back and forth 20 times with minimal rest. Rest 5 minutes and repeat 20 more. Rest 5 more minutes and finish with 20 more.

For more challenge, add a burpee after every vault.

Finish up with a stretch

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