WOD dips or muscle-ups (5 on the min. for 5 min.)
then
(1 min. ea.- 2 rnds or 3rds)
pull-ups
bosu med ball clean+press
tire slams
renegade rows
bike
rest
Cody 233 FGB (sub fight gone bad)
Colby 201 FGB
Melony 206
Cindy 234 Rx
Paul 194
Jason 249
Marco 218 Rx
Stewart 171
Brian J. 210
Mark Alt WOD
Xi-Fit
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