Strength
a) Deadlift (Hex or Bar) – 5×3 (3″ Deficit) @ 75%+
b) DB Lateral Raises – 5×10 (control eccentric)
—Superset a/b every 3:30. You may touch n go gently for part a. Stand on 4 mats or 45# plate.
Conditioning
4 RFT – “2024 Masters CF Games WOD #1”
600m Run
5 deadlifts 255/180#
600m Run
10 deadlifts 255/180#
600m Run
15 deadlifts 255/180#
600m Run
20 deadlifts 255/180#
WOD Notes: There is an 18 min cap for this event, so the goal is to try and get under that. Weights: 45-54 = 245/165#, 55-59 = 225/155#, 60-64 = 195/135#, 65+ = 175/115#. Sub 1500m bike for the 600m Run.
Assistance
a) DB Reverse Flies – 4×15
b) GHD Sit-ups – 5×25 (rest 60 sec between)