WOD: Friday 11/12/2015

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Three sets of:
Bench Press x 6-8 reps (Tempo)
Rest 15-20 seconds
Dynamic Push-Ups x 10-12 reps (Tempo)
Rest 2-3 minutes

then:

Against a 4 Min running clock - Complete the following:
Row 500m
20 Wall Balls
Max Pull Ups

Rest 2 minutes between sets, and complete a total of four sets (22 minutes total).

Post weights and times to comments.