Want to spend Family Day afternoon with your Zone family? Join us for an afternoon skate
Date: Monday, February 11th
Time: 1:30pm – 3:00pm
Location – Oak Bay Recreation Centre
Class Schedule:
- Downtown – 9:30am only
- Westshore – 9:00am only
Have you registered for the Mental Training seminar?
Workout of the Day:
Buy In – Dynamic / Mobility Warmup
WOD –“Murph”
“Happy Birthday to you Murphy”
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Games Prep – Wear a 20lb vest
Team Murph – split the reps up with 2-3 people
Zone 4 – scale reps to 75, 150, 225
Zone 3 – scale reps to 50, 100, 150, scale run to 800M
Zone 2 – scale to assisted pullups, scale to pushups on the knees, scale run to 400M
Zone 1 – scale as needed
Cash Out – Full body stretch!
