Want to wish a very happy birthday to my wife and serious bad ass, Emalee Tromello. She is an amazing wife and mother as well as probably one of the only people you will ever meet who has done a CrossFit competition at 6 months pregnent! Her drive and love of life is contagious as she makes me a better man everyday. Love you babe! HAPPY BIRTHDAY!!

WARM UP:

200 M. Run

Then:

2 Rounds

5 Pass Throughs (Over)

10 OHS

10 Good Mornings

5 Pass Throughs (Under)

10 Snatch Balance

Then:

5 Min. of Band Mobility

LIFT:

Repeat Twice:

Back Squat

7 @ 65%

5 @ 75%

3 @ 85%

WOD:

“EMALEE”

FOR TIME:

5 Squat Snatch (185/135) (165/115) (155/105) (135/95)

250 M. Row

5 Squat Snatch (185/135) (165/115) (155/105) (135/95)

500 M. Row

5 Squat Snatch (185/135) (165/115) (155/105) (135/95)

750 M. Row

5 Squat Snatch (185/135) (165/115) (155/105) (135/95)

1000 M. Row

POST WOD:

Foam Roll

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