“Bring me men to match my mountains: Bring me men to match my plains: Men with empires in their purpose and new eras in their brains.” -Sam Walter Foss

APK WOD 6-19-14

Start with an APK Warm-Up

Skill Training: The Rail Squat

Spend 30 minutes training the balance required to perform the Rail Squat. This movement is highly applicable to rail precision jumps, but also adds an element of stability to the squat.
Beginner: Balance in a low squat with the help of a hand hold and try to remove the hand assist for as long as possible. Practice squats while standing with the balls of your feet on a 2×4.
Intermediate: Work on the the balance at different points in the squat by holding as long as possible at the bottom, middle, and top.
Advanced: Perform as many squats as possible without falling off.

Finish up with a stretch