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Death By…


Death By…

Today we take a break from the lifting and focus on our accessory muscles. Giving the big guys a day or two off is good for them and gives us a mental break from pushing hard. Focus on getting all the work done in the allotted time. Move from one exercise to the next with little break.

In the metcon, make sure you run the sprints as, well, sprints. Push hard as you build the meters to give yourself more time to do the pushups. Staying tight (thighs, glutes, and abs) makes pushups easier.

Accessory Work:

In 20min, accumulate:
3min Monkey Hang
50 GHD Extensions
25 Shoot-thrus
100 Russian Twists (20/14)


AMRAP in 20min:
Run 10m, do 1 pushup
Run 2x10m, do 2 pushups
Run 3x10m, do 3 pushups
Run 4x10m, do 4 pushups
…continue up the ladder until you can no longer complete the number of runs and pushups in the minute. Each time you fail, take the next minute off, subtract 3 and begin again.

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