http://www.securityredalert.com/?st=maps7 Warm up

3 Rounds

20m Walk Outs

20m Duck Walk

10 Air Squats

 

J.E Squat warm up

 

click Wod 1

For Time:

500m Row

400m Run

500m Ski

 

In remaining time build to heavy power clean + hang squat clean

14 min cap

 

Wod 2

6 Rounds

3 Front Squats @70%

10 Bar Facing Burpees

20 Toes to Bar

 

22 min Cap

 

*Front Squats from the floor