Big Happy BirthDay to Coach Tyler! Warm Up 8 Mins 50 Double Unders for time Then 2 Rounds 2 Turkish Get Ups Each side 4 Dragon Flags 6 KB Swings Mobility: 5 mins KB Calf Smash 2 Mins per leg Strength: 15 mins 3×8 Super Sets Climbing Strict Press DB Lateral Raise Metcon: 16 mins

Marie and Cole taking the first place win at CrossFit MOB In the Battle Of The Boxes comp! Not only did Marie and Cole win the took first place in every event… Warm Up: 8 mins 3 Rounds 7 Hang Cleans Unloaded Barbell 7 Hollow Body Kipping Swings Mobility: 6 mins Tricep smash on barbell 2

Partner Wod Teams of 2 AMRAP in 25 min 400m Partner Farmer Carry 105/70 per bar 60 Hang Snatch 105/70 1000 M Row 60 Burpees *One person working at a time

  Warm Up: 10 mins 250 Row 25 Hollow Rocks 30 Superman Mobility: 8 min Lax Ball Glutes, TFL, and Hip Flexors Strength: 6 Min Rotating ½ Tabata 20/10 (this will be 6 mins long) Russian Twist 15/10 plate Flutter Kicks Supermans Metcon: 20 Mins With A Partner 80-60-40 Flat Bench GHD Sit Ups (scale

“Light Weight Baby! OHHH….. Gonna Get Huge, Aint Nothing But A Peanut! Whoo..” Warm Up 10 min 2 Rounds 200 M Run w/MB 10 MB DL 10 Burpee over MB Mobility: 5 mins Banded Ham/Hips Strength: 15 Mins 3×8 Giant Set KB/DB Single Arm Bent Over Row DB Tricep Kick Backs Lat Press Down (use

Last year we took over this competition with 15 teams! This year should be the same, so get a partner and lets get you signed up. This would be a great competition for anyone looking to do their first competition or add onto the list of comps that you’ve done! Check it out! Teams of