Tabata Coach Call Out 
5 Min Free Stretch

WOD – OBJ: Benchmark Testing Day

“Hang On” Row or Ski

Each player starts the first (even) minute with an all out 20 second effort to establish starting # of Calories.  All odd minutes are rest. The next even min they have to add 1 more calorie to the starting number and repeat that on the even minutes until they cannot get the required cals in 60 seconds. When you fail to get the cals…the workout is over. Your score is the highest # of Cals you completed in 60 seconds.  Initially you will have plenty of rest and social time…but as the Cals and your efforts increase the rest decreases….hence “Hang On”

*We may have to run heats for this so if that is the case cheer on your fellow classmates as this one is hard mentally.

2 flat loops

Extra Work OTG
60 min Casual Walk / Swim or Easy Bike

20 Min Stretch

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