12.20.16 NYKO WOD for my competitors

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Warm up

coach picks

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Skill:

Handstand push ups

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WOD:

Partner WOD

WOD 1 Part A: 8 mins for both team mates to find their max clean

Rest 3 mins

Buy in: 200 DU’s

then

21-15-9

hang snatch 125/95

toes to bar

box jumps 24/20

Scaled and Masters= 400 singles/knee raises/ {20/20 box step ups} \ hang snatch- 95/65

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Cool down: 200 m walk

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Extra Credit: work on improving your thrusters

3 sets of 10