OUR NEWEST COVIE
BABY CHARLIE
We are happy to announce a new addition to the Cove, Charles Edward Pavelka. Standing in at twenty and a ½ inches long he promises to dominate wall ball workouts and if he is anything like his dad, he will crush the assault bike. Congratulations to both Ed and Beth on their growing family.
METCON
“Triple 1.5’s”
1500m Row
150 DU
METCON
15-10-5
Squat Snatch
TTB (reps x 2)
Time Cap: 11 minutes
STRENGTH
EMOM8
2 Squat Snatch (70%+ of 1RM)
HOME WOD VERSION
30-20-10
Alternating DB Snatch
Situps
HOME STRENGTH
EMOM8
14 DB Hang Clean and Jerk (7 each arm)