By Colin Menniss
Today we started with a warm up ladder followed by some skills and drills focusing on working the core. We practiced knees to elbows and toes to bar. Learned some great scaling moves and looked at how we can improve our current levels. We all had a go at spotting for each other so we can make best use of the scaled moves.
After this we did some ring work. Skin-the-cats are a fantastic way to improve core strength and get confident in being upside down. They build strength and vastly improve flexibility in the shoulders. This has benefits for overhead
squats and kipping. They are also a great stepping stone towards levers.
After all this we did the days WOD: a triplet of three rounds for time of:
10x Front Squats (60kg)
15x burpees
1x Alley run.
The intention was to create a massive load on the legs so that they would just not
work on the run. Anyone with a time under 10 minutes was hitting it hard. I saw
some fantastic efforts today a big well done to you all.
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