WEDNESDAY

Eddie and baby Charlotte

A big congratulations to Eddie and his wife, Janine. Not only did they welcome their second child into the world, but Eddie delivered his new baby girl on the side of the LIE in the front seat of his car!! And guess who came to the emergency call? … Mike Shep! Yes, Mike Shep (who, btw, just did an athlete profile.)What are the chances that any of this would ever happen??

Baby and mom are doing great. The baby, Charlotte Presley Livote was 6 lbs 15 oz, 20 inches long. Congratulations Livote family!!

METCON:

OPEN/PERFORMANCE

“Rock the Boat”

Amrap 30 min

500 meter row

400 meter run

3 rds of Cindy

1 rd of Cindy = 5 pull ups, 10 push ups, 15 air squats

FITNESS

amrap 30 min

300 meter row

200 meter run

3 rds of Cindy

1 rd of Cindy = 5 ring rows, 10 push ups, 15 air squats

WEIGHTLIFTING/OLY @ 6:15

1.Clean and jerk 3,2,2,2,1,1,1,

2.3 sets

Db hammer curls x 15

Rest 30 sec

Bench press x 10. Heavy

Rest 30 sec

Banded scap pull apart x 10-15