A very warm happy birthday to our resident nutrition, and training bad ass Mallory Mazzuca! We love you Mal. Thank you for all that you do!
WARM UP:
400 M. Run or Row
2 Rounds
10 Pass Throughs
10 Good Mornings
10 OHS
5 Inch Worms
10 Scorpions
Then:
Mobility
WIN
SKILL:
EMOM 9
MIN. 1: 30 Sec. Headstand
MIN. 2: Max Effort L Sit 
*Goal is :30 Sec. or more
MIN. 3: 8e S.A. DB Strict Press
LIFT:
EMOM 10
1 Dead Lift
*Work to 85%
**If you feel good go heavier.
WOD:
“17.4”
AMRAP 13
55 Deadlift (225/155) (185/125)
55 Wall Ball (20/14) (16/10) 10/9″
55 Cal. Row
55 HSPU
FIT
SKILL:
EMOM 9
MIN. 1: 20 Hollow Rocks
MIN. 2: 30 Sec. of Flutter Kicks
MIN. 3: 8e S.A. DB Strict Press
LIFT:
Clean Grip Bench Press
5 x 10
*Build
WOD:
EMOM 12
MIN. 1: Max Effort Cal. Row
MIN. 2: Max Effort H.R. Push Up
MIN. 3: Max KBS (53/35) (44/26) 
MIN. 4: REST
*Score = Total Combined Reps
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