4/23/2019 - The 7's


M-1: 15:00 Volume Accumulation: Option A: 1-5 Bar Muscle-ups 5-15 Handstand Push ups 50' Dumbbell Bear Crawl Option B: 2-5 C2B/Pull up/JMU 5-10 Modified Handstand Push ups 50' Dumbbell Bear Crawl Option C: 10 Ring Rows 10 Pike Push ups 50' Low Bear Crawl

M-2: AMRAP 14:00 Option A: 7 Overhead Squats 145/100# 21 Pull ups 42 Walking Lunges Option B: 7 Overhead Squats 115/75# 21 Jumping Pullups 42 Walking Lunges Option C: 7 Barbell Overhead Squats or Front Squats 14 Ring Rows 21 Walking Lunges GEAR 2

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