KGB / RGB

Pre and Post
Perform some basic maintenance on yourself...-Kelly Starrett

WOD:
Perform 3 Rounds for max reps each exercise:
60 sec. Ring Row
60 sec. KB Sumo Deadlift High Pull
60 sec. Box Jump 24/20 or Sit-Up (scale for lower body injury)
60 sec. 1 Arm KB Push Press
60 sec. Ring Row
60 sec. Rest
Post reps

Sam:
Dip: 20-20-17
SDHP-16kg KB: 30-33-30
S-up: 25-24-21
PP-16kg KB: 25-27-25 (total)
Row:20-16-15
TOTAL: 348

Matt:
Dip: 23-23-16
SDHP-16kg KB: 35-32-34
Box Jump 24: 25-24-25
PP-16kg KB: 25-24-25 (total)
Row: 23-24-20
TOTAL: 378