Daily WOD

Brownsburg, Hendricks County

1) Floor press w/ a pause: 9 x 3 @60%, 1 ct. pause on floor, every 60s.
–Change grip every 3 sets

2) KB 1-arm row w/ a rotation: 3 x 10 ea. Rest 60s.
–pronated to neutral grip

—-

“Nancy”
5 RFT
Run 400 meters
15 Overhead squats (95/65)
*20:00 cap

L3: 75/55
L2: 65, 35
L1: 200-400m run, 35/25 goblet squat

—–

Extra Credit:
1a) Banded hammer curls: 3 x 25. Rest 30s.
1b) Shoulder circuit: 3 x 10-10-10. Rest 30s.

September 26, 2017

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