A very happy birthday goes out to my beautiful wife, Emalee Tromello! The gym and all the athletes I coach owe this woman a huge shout out. If not for her patience and understanding. 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. Her overwhelming support for me has always been unconditional.
As a Mother she 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!
P.S. Em’s birthday wod along with everyone else’s this week will take place next week after testing.
Fitness-Strength-Community
WARM UP:
500 M. Row
25 Thrusters (45/35/15)
15 Push Ups
Then:
5 Min. Hip and Shoulder Mobility
SKILL:
Advanced / Int: Find New 1RM Weighted Strict Pull Up (TEST)
Scaled: 4 x 5 Strict Pull Ups
LIFT:
Front Squat (TEST)
10 Min. to Find New 1RM
PR!!
WOD: (TEST)
“FRAN” (Compare to 9/9/14)
21-15-9
Thrusters (95/65) (75/55) (65/45) (55/35)
Pull Ups
IF TIME IS UNDER 2:45
HEAVY “FRAN”
Thrusters (135/95)
C2B Pull Ups
**PR!!
POST WOD:
Roll and stretch
