“Rubber Duck”

Endurance:  750m row; suicide drills

This WOD can be modified for lower reps for beginner crossfitters.

(3) 6 Rounds for Time:
- 10 x Dumbell Floor Press ea arm (35#)
- 15 x Wall Ball 14#
- 10 X weighted sit-up (35#)

Endurance: 1 mile run

Warm Up: 

• 30 squats/20 rollovers/30 Overhead squats

WOD:

• Skills:  Barbell Complex
• 3 x 5 of 45#/65#/75#/95# (select weight appropriate)
• 2 rounds of 9 minutes with 2 minute rest inbetween each 9 minute round.  Work to improve your reps.
• 3 Power cleans
• 6 Push Ups narrow grip
• 9 Knees to Elbows

Core:

•  4 rounds
•  20Weighted Situps
• 40 Flutter Kicks

Endurance:  1 mile run

WOD:

Escalating Density Training – EDT

• Dynamic Warm up – synovial fluid movement
• Skills
• 10 sets of 5 reps each every 20 seconds.  Complete 5 reps with remaining time being your rest of:
• Russian Swing
• American Swing
• Flip Squat
• KB Double Press
• KB Push Up
• KB walking lunge (r/l)

3 sets of 10 windmills (r/l)