August 13th, 2015

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Registration is now open for our 5th annual NMOM! This is going to be an Epic Event. Don’t miss out! Go to http://www.nightmareonmillstreet.com to register your team! E-mail bill@crossfitkitchener.com with any questions!

Today’s WOD

  1. Bent over rows x 8-12 reps, rest 2 min b/t sets x 4

+For time:

25 walking lunges

20 pull-ups

50 box jumps 20/16

20 double-unders

25 ring dips

20 knees-to-elbows

30 kettlebell swings, 2/1.5

30 sit-ups

20 hang squat cleans, 95/65

25 Deadlifts @ 225/155

30 wall-balls

3 rope climbs, 15-ft. rope

Coaches Tips: a little strength work followed up by a nasty looking chipper

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