WARM UP
4 Rounds Not for Time
250 mt Row
5 Push Ups
10 Tuck Crunch
20 Walking Lunges
10 Inch Worms
MOBILITY & SKILLS
Shoulders – 10 Minutes Squat Test
CONDITIONING
Qualifiers: “ROMA THROWDOWN WOD1”
For Time
500 mt Row
40 Back Squat #45/32.5
30 Sit Ups
20 Hand Release Push Ups
10 Pull Ups
-BEAT THE COACH-
Firebreather 04:00 – 06:00
Good 06:01 – 09:00
Ok 09:01 – 12:00
Bad 12:01 – 15:00
