“Tabata This!”

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories.”
-row damper is up to each athlete
-ass to grass on squats, NOT ball
-chin CLEARLY above bar on chin ups
-chest to deck on push ups
-unanchored sit ups, no AbMat
Post Tabata score for each exercise to comments and total for final score.
(i.e. 10, 22, 9, 15, 15 = 71 as final score)

post wod fuel – male:
above 12% – 30g prot/30g carb
8-12% – 30g prot/45g carb
below 8% – 30g prot/60g carb

post wod fuel – female:
above 16% – 20 g prot/20 g carb
12-14% – 20 g prot/30 g carb
below 12% – 20 g prot/40g carb

eat a balanced PFC meal 60 min after post wod fuel for everyone

tomorrow will be a double