Kraft:
5 reps on the minute for 10 Minutes Dips (Advanced Athletes take rings. Beginners take a Bench or Box and do 10 reps
WOD:
For time:
500 Meter Rudern
50 Wall-Ball shots (M9kg/W6kg)
400 Meter Rudern
40 Wall-Ball-Shots
300 Meter Rudern
30 Wall-Ball-Shots