Announcements - today we will meet in the '62 room and then move to up to Hayes Gym for the WOD if space is tight. I have a doctor's appointment off-post in the morning, so I will unfortunately miss out with the morning crew!!!!
***There is a chance we will be in CODE RED because of snow. Check out this link to see if we are. If CODE RED, then do the WOD when the gym opens if you can!!**
Equipment required - piece of paper and pen....and of course motivation!!
Warm-up and instruction - Matt will demo each of the movements and give everyone a chance to practice.
Rowers (ab exercise)
If you aren't familiar with the tabata format, you do 20 seconds of work (i.e. push-ups) and 10 seconds of rest for a total of 8 rounds. Once you've done all 8 rounds of push-ups (takes 4 mins.) then you move immediately to Tabata squats. Once again, 20 seconds of air squats, 10 seconds of rest, for 8 rounds.
Your score for each exercise is equal to the LOWEST number of reps that you achieved per exercise over the 8 rounds. For example, if over the 8 rounds of push-ups, if the fewest I do in 20 seconds is 12, then my score is 12.
Post score for each exercise to comments.