As a group.
Bottom to Bottom Tabata Squats
8 rounds of 20 seconds of work followed by 10 seconds of rest. Rest is in the bottom of the squat. Total time 4 minutes. Score is the number of squats you did in the round which you did the fewest squats.
Split into 2 groups. One group go to basement, one to 4th floor. If you are on the basement you go up the flights of stairs if you are on the 4th floor you go down the flights. Either way, you will do the same work.
10 x Handstand push ups (sub 30 second hand stand)
Run up/down 1 flight of stairs, return to start.
20 x Burpees
Run up/down 2 flights of stairs, return to start.
30 x Push ups
Run up/down 3 flights of stairs, return to start.
40 x Sit ups
Run up/Down 4 flights of stairs then to Hayes Gym.
Hayes Gym is the surprise part of the workout. I'll explain it in the morning.
**Surprise part of workout for those who are doing the WOD later in the day**
As many rounds as it takes to complete 50 pull ups. Do as many pull ups as you can in a set, once you drop from the bar you must do 1 rope climb before starting next set. For example, you do 15 pull ups and drop from the bar. Then you do one rope climb. The next set you do 10 pull ups and drop for a total of 25. Then do one rope climb. Continue this until you have reached 50 total pull ups..
Post tabata score, total time and rounds to complete pull ups to comments.