A very happy birthday goes out to my beautiful wife, Emalee. The gym, and all the athletes I coach owe this woman a huge shout out. If not for her patience, understanding, and tolerance. I would not be able to put in the kind of effort that is needed to be successful in my profession. I would not be able to travel to competitions, stay late to break down lifts or run the kind of events in which Precision is known for. It is tough for a wife to share their husband the way Em does. However, her support is overwhelming and her love for me unconditional. I am thankful everyday I have this woman.
As a Mother she leaves me speechless. Watching her with our children puts a constant smile on my face. She is strong inside and out. A powerful picture of what an independent woman should be. Our children are so lucky to have this type of role model be their Mommy. Words cannot truly express my love for this woman. Happy Birthday EMOT!
Fitness-Strength-Community
WARM UP:
400 M. Run or Row
3 Rounds
10 Pass Through’s
10 OHS
10 Good Mornings
10 Inch Worms
10 Scorpions
Then:
Hip Mobility
SKILL:
3 Rounds (At a walking pace)
6 Rope Pull Ups
6E DB Split Squat w/ RFE (Bulgarians)
6 Weighted Glute-Bridges
LIFT:
Front Squats
EMOM 12
MIN. 0 – 4: 3 Front Squats
MIN. 5 – 8: 2 Front Squats
MIN. 9 – 12: 1 Front Squat
*From the floor. Work to a heavy single.
WOD:
“15.1 B”
AMRAP 8
5 DL (135/95) (115/75) (95/65) (75/55)
10 Cleans
15 T2B
Rest 2 Min.
AMRAP 7
Find 1RM Clean & Jerk
POST WOD:
Roll & Stretch
