I would like to wish a very happy 1st birthday to my little girl, Riley Michelle Tromello. She is a ball of energy who always has a smile on her face. Even on my worst days this little girl finds a way to make me happy. Her greetings have become bigger and bigger for her Daddy as each month has gone by. I love spending time with her and watching her grow into the eventual beautiful woman that I know she will become. I love this little girl with all my heart and no matter how big she gets, she will always be my little “Riley Bear”. Happy Birthday beautiful. Love Daddy
Fitness-Strength-Community
WARM UP:
3 Rounds
5 Strict Pull Ups
10 Push Ups
15 Air Squats
Then:
5 Min. of Mobility
SKILL:
3 x 60 Sec. Plank
* Add Weight
Then:
5 Min. of Sand Bag Technique Work
LIFT:
Dead Lift
2 @ 70%
2 @ 75%
2 @ 80%
2 x 1 @ 85%
WOD:
“RILEY”
For Time
1000 M. Row
30 Sand Bag Ground to Shoulder (135/90) (120/70) (90/60) (50/35)
POST WOD:
Roll and Stretch
