A very happy 4th birthday to my little dude! He’s as persistent as his daddy, but as sweet as his Mommy (thank God!). Four years ago today one of the first things you did was hold my pinky in the hospital nursery room. That day I felt this unbelievable feeling rush all over me and I knew….how deeply in love I was with you. Each day you mold more and more into the man I want you to become. You are caring, and kind hearted, yet ferocious about gaining the things you want. Your mother and I often laugh about how proud we are of your persistence but how annoying it can be for us as parents right now, hahaha. One day your traits will make you successful and we will be darned if we ever take them away from you. You are beautiful inside and out. I miss you whenever I am not around you and love every moment I spend with you. Four years ago today your Aunt Katie designed this wod for everyone to do upon the excitement of your birth. Only a few people took part. Now an entire community will, and one day you will understand just how special that is. Happy Birthday, son. Daddy loves you.
Fitness-Strength-Community
WARM UP:
3 Rounds
30 Double Unders (60 Singles)
10 OHS Squats
10 Pass Throughs
10 Good Mornings
10 Bumper Jacks
Then:
Shoulder Mobility
SKILL:
EMOM 6
ODD: :30 Sec. Hollow Hold
EVEN: :30 Sec. Flutter Kicks (Arms in Hollow)
LIFT:
Back Squat
5 @ 70%
3 @ 80%
2 @ 90%
*2 Rounds 5-3-2, then 5-3-2
WOD:
“LITTLE D”
3 Rounds
9 Squat Snatch (135/95) (115/75) (95/65) (75/55)
20 Pull Ups
11 Box Jumps (30/24) (24/20) (20/12)
POST WOD:
Roll and Stretch
