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Hope everyone has some nice relaxing weekend plans! Just make sure they include some time with your fave team members at The Zone. 😉
Today’s Workout
Buy In – Group warmup with dynamic animal movements 😉
WOD – “Team Med ball run”
5 Rounds for time:
200M run with Med ball (14lb/20lb)
* Partner 1 runs while partner 2 rests
* Both partners must complete 5 rounds each
Zone 2 – scale wall ball to 10lbs/14lbs
Zone 1 – scale workout as needed
Then: 8 alternating Intervals of:
Handstand Pushups
Double unders
Zone 2 – push press or pushups & single skips
Zone 1 – scale as needed
* You will have to move fast between exercises *
Cash Out – MWOD
* Couch stretch – 1-2 minutes per leg
* Calf stretch – 1-2 minutes per leg
* Roll out IT bands with lacrosse ball or foam roller
Looks like a fun one to do
Hey guys and gals, just got back from vacay and still need to do 12.3. Anyone else contemplating doing it (or doing it again) tomorrow?
I hope you drank lots of water on vacay budso. I'm not gonna do it again but would come down to judge/watch/cheer on Sunday. Lemme know what time you're thinkin…
I am back from sea and I also have to do 12.3 on Sun.
Kingsley and I still have to do it as well, we just got back from Florida last night.
me and steve soley down for Sunday, im at a funeral at 130pm, Steve was tied up til early afternoon…does that mid to late afternoon time frame work for anyone??thanks GregR
i'm looking to do it today some time if anyone is up to it. i have a flip cup tournament tonight so sunday i'm gonna be a wreck
Correction S Soley is now out for Sunday I’m down with earlier too
What are the chances of doing the workout at 10?
i"m good for any time late morning, prob 10 at the earliest, till about 3 (work till 2am tonight and again at 5pm tomorrow) but do not have keys….are any other coaches available to come down for a bit?
Hey I'll be the first to say ill be there to do this at 10am tomorrow,
will be there at 10 too greg
Kingsley and I will be there at 10 as well.
I can came down to Judge anyone if they need one
I’ll be down at 10 to assist citizens. I have a shovel, fresh lime and some body bags.
Is it agreed on 10 or are there going to be any later times? Noon or one works better for me but I can try to make ten.
I switched my schedule. I will be there at ten! I am sure a week at sea has not helped me out at all for this WOD!
Death before honour Nicole, just tell yourslef it’s an 18 min WOD of fun
I’ll be there be 10 am
Does anyone know if there will be a coach around to let us all in? I do not know of any yet who have said they would be around to do it.
An update. From what I have found out so far, Jon is supposed to be there at noon, but will be there for only 1 hour. I think Greg is looking for keys to get in earlier at 10 if possible. I have not been able to find any other coaches.
The gym will be open at noon for approximately 1hr. Make sure to get there right away to warmup as this is the only opportunity.
We will be there at noon.
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