“I don’t know what you could say about a day in which you have seen four beautiful sunsets.” -John Glenn

APK WOD 7-18-14

Start with an APK Warm-Up

 Muscle-Up Training

The muscle-up is an extremely important skill to master.

Spend 30-40 Minutes working on exercises to improve the muscle-up. This includes pull-ups, dips, jumping muscle-ups, and muscle-up negatives (starting at the top position and slowly lowering down to the bottom.)

You can also work on climb-ups on a wall.

If you can already do muscle-ups, challenge yourself by trying to do max muscle-ups in 10 minutes, or 50 climb-ups for time.

We last did this 5-20-14, look back in your training log and compare your progress!

Finish up with a stretch