12.19.16 {New Years Knockout} WOD for all my competitors

nyk

Warm up

coach picks

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Skill: toes to bar

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WOD: Partner WOD

{Reps may be split however desired}

For Time:

60 wall balls 20/14

50 bar over burpees

40 kettle bell swings 70/53

30 pull ups

20 thrusters 125/95

[SCALED& MASTERS]

For time:

60 wall balls 14/10

50 burpees

40 kettle bell swings 53/35

30 ring rows

20 thrusters 95/65

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Cool down: 200 m walk

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Extra Credit:

work on handstand push ups and/or hand release push ups

 3 sets of 15