“Treason doth never prosper: what’s the reason? Why if it prosper, none dare call it treason”. -John Harrington

APK WOD 8-4-14

Start with an APK Warm-Up

Three Stages of Awesome

Stage 1: CORE

From a hanging position on a bar or branch perform:

Stage 2: JUMPS

Find a set of steps at least 8 steps tall and perform 10 Jumps from the ground to each stair starting with 10 to the first stair, 10 to the second stair, etc. When you reach your maximum, start on that stair  and do 5 jumps from each step to the ground concentrating on a good, quiet landing .

Stage 3: QM

On those same stairs, QM backwards up the steps and forwards down the steps. Continue until failure, rest, and repeat 2 more times.

Finish up with a stretch