LAST REP
WARM-UP:
Row 500m and Run 400m and Bike 30 Calories
Dynamic Stretch
STRENGTH:
Stict Pull-ups / Reverse Hyper
(7+10)5
WOD: 2024 CFG Masters Event 1
For Time:
Run
5 Deadlift
Run
10 Deadlift
Run
15 Deadlift
Run
20 Deadlift
Time Cap 18 min.
Age Group Run (meters) Deadlift
35-39 600 255/180 lb
40-44. 600 255/180 lb
45-49 600 245/165 lb
50-54 600 245/165 lb
55-59 500 225/155 lb
60-64 400 195/135 lb
65-69 400 175/115 lb
ICING:
Bar Muscle-up work. Get 10 if you have them.
KOT – Tib Raises