“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.