WOD

“Daydream Land”

50 Pull Ups
50 Front Rack Lunges
50 Sumo Deadlift High Pull
800 Meter Run
50 Sumo Deadlift High Pull
50 Front Rack Lunges
50 Pull Ups

Weight: 115/75

25 Banded Pull Ups
50 Front Rack Lunges
50 Sumo Deadlift High Pull
800 Meter Run
50 Sumo Deadlift High Pull
50 Front Rack Lunges
25 Banded Pull Ups

Weight: 95/65

30 Ring Rows
30 Front Rack Lunges
30 Sumo Deadlift High Pull
600 Meter Run
30 Sumo Deadlift High Pull
30 Front Rack Lunges
30 Ring Rows

Weight: 75/55

WOD GUIDANCE & GOALS
SWEATFEST!! Break pull ups into sets of 5-10, taking no more than 5 minutes to complete the 50 reps. For the front rack lunges, choose a weight you can do for 15-20 reps before having to break. A great way to break the lunges and the sumo deadlift high pulls is 20/15/15 reps. The run will take 4:00 minutes or so, scale if the half mile will take longer than 5:00. Target 25 minutes.

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