Happy Birthday Ed…the real G.O.A.T.
WOD
“Singled Out”
3 Rounds:
1 Minute Wallballs (20/14#)
1 Minute Single Arm Dumbbell Snatches (50/35#)
1 Minute Box Jumps (24/20″)
1 Minute Single Arm Dumbbell Clean and Jerks (50/35#)
1 Minute Calorie Row
1 Minute Rest
* Post total reps complete to the whiteboard.
MOVE 45
8 Minutes (45 sec work : 10 sec rest)
High Plank
Right Side Plank
Low Plank
Left Side Plank
Rest 2 Minutes…
15 Minutes:
10 Medball Rotational Throws (10 reps on each side)
10 Medball Wood Choppers (10 reps on each side)
10 Medball Front Squats
100ft Table Top Bear Crawl
After Party
1. Midline
3 Sets For Quality:
20 Second L-Sit
30 Second Wall-Facing Handstand Hold
40 Second Double Kettlebell Static Squat
Rest as Needed Between Sets
