“What more can we require? Nothing but time.” -James Hutton

APK WOD 6-3-15

Start with an APK Warm-Up

Running and Isometrics

5 rounds at a medium pace (NOT FOR TIME):

Run 300 meters

12 push-ups

30 seconds front-plank

8 pull-ups

30 seconds hanging L-sit (bend knees if necessary to keep 90 degrees at the hips)

15 squats

45 seconds Wall-Sit (Back against the wall, knees and hips at 90 degrees, arms at sides)

Finish up with a stretch.