Skill/Strength
Warm up the 1 Arm KB Swing + Ring Dips
WOD
3 Rounds For Time
500 Meter Row
40 Alternating 1 Arm KB Swing (53/36)
30 Box Jumps (24/20)
20 Ring Dips
If you are not capable of a ring dip than you can try a bar dip. If those are too advanced still, then you can do a box dip or a push-up or a leaning push-up against your box.
Scores from Friday