12.21.16 NYKO WOD FOR MY COMPETITORS

 lifting is my fav

Warm up

coach picks

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WOD:

(Tag your partner in)

Partner one completes :

15 cal row

15 deadlifts 225/185 —– Scaled and Masters 185/135

15 handstand push ups ——- Scaled and Masters hand release push ups

then tag your partner in and they complete the same WOD for a total time.

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Cool down: 200 m walk

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Extra Credit: Roll out