CONDITIONING: "The Protagonist" (Quarterfinal WOD 1)
For Time | 14 TC | 9-11 Target
3 Rounds
10 Strict Handstand Push-Ups
10 Dumbbell Hang Power Cleans (50s/35s)
50 Double Unders
- Rest 1:00 -
3 Rounds
10 Handstand Push-Ups
10 Dumbbell Push Press (50s/35s)
50 Double Unders
ACCESSORY:
5 Rounds:
10 Alternating Dumbbell Bench Press (build across sets)
10 Bent-over Dumbbell Row (build across sets)
Then,
3 Rounds:
10 Alternating Dumbbell Bicep Curls (each side)
15 Banded Tricep Extensions