I want to wish a very happy birthday to my little brother Daniel. We have and always will be inseparable. Our parents raised us to be close. To always look out for each other. To love hard and to be all in with anything we do. Anyone who knows us well understands the bond we have. We don’t do many things without each other and have an uncanny ability to work well with one another. I have so many amazing memories that we made together. I made my college decision based on being close to him. I was privileged enough to be able to be his position coach when he played college football. I have traveled the globe to watch him play as he helped me see the world through his athleticism. We have been at every major event in each others lives. We are easily each other’s biggest fans, but we can also be each other’s harshest critics. You know it’s the truth if it comes from one of us. I am so proud of all his accomplishments and can’t wait to see what 2015 has in store for him. We have and always will be known as the Tromello brothers. One is never far from the other. Love you, bro. Have an awesome day!
Fitness-Strength-Community
WARM UP:
3 Rounds
30 Double Unders
15 Front Squats (45/35/15)
15 Push Ups
10 Inch Worms
10 Good Mornings
Then:
Hip Mobility
SKILL:
EMOM 6
ODD: Max Effort L-Sit
EVEN: In Place O.H. Lunge @ 40-50% 1RM Jerk x 8e
*Beg. = BB Split Squat x 8e
LIFT:
Paused Front Squat
3 @ 65%
3 @ 70%
3 @ 75%
2 x 3 @ 80 %
*Rest 3 Sec. at the bottom and 2 Sec. at the top.
WOD:
“BIG D”
For Time:
5 Rounds
5 Hang Cleans (135/95) (115/75) (95/65) (75/55)
10 Bar Lateral Burpees
Rest 2 Min.
3 Rounds
10 Front Squat
5 Muscle Ups (Sub. 10 C2B Pull Ups)
*Beg. 5 Strict Pull Ups.
POST WOD:
Mobilize & Stretch
