Classes tomorrow will be at 6a, 7a, 8a, 9a, 12p, 430p, 530p, 630p and a 730p Olympic Lifting class.
Posture and stability: single leg squat hold, 60s each leg.
Activation/power: 60′ burpee shuttle sprints, 3-5 reps. Start standing behind cone 1. Drop to the bottom of a burpee, and instead of clapping, break into a 30 foot sprint. At cone 2, perform a similar burpee (no clap) and sprint back past cone 1.
Strength/power: peak set of 60 foot prowler sprints, low handle. Perform 7 sets.
Metcon: 21-15-9 reps for time of: American kb swings, 2/1.5 and tuck jumps (knees to ribs in air). Scale to 15-12-9 if needed. You should leave this WOD feeling fresh.
Ah, the prowler, our new friend(s).
Easy, peasy chicken thighs from Primal-Palate.
Fasting, Statins, and LDL Cholesterol, OH MY! from Mark’s Daily Apple.
South Philly Rumble, Sunday, April 3. Folks, don’t forget to register!