WOD: Friday 14/10/2016

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

then:

In 4 Mins complete the following for max reps of pull-ups:
Row 500m
20 Wall Balls
Max Reps of Pull-Ups
Rest 4 Mins

Repeat for a total of 4 Sets.

Post weights and reps completed to comments.