WOD: Wednesday 2/03/2016

3 sets alternating between:
1 - Strict Pull-Ups x 3 reps (+/- Weight)
Rest 30 secs
2 - Strict Supinated-Grip Pull-Ups x Max Reps with same weight/option
Rest 30 secs
3 - Strict Pull-Ups x Max Reps
Rest 30 secs
4 - Strict Supinated-Grip Pull-Ups x Max Reps
Rest 3 minutes

then:

Every 8 minutes, for 24 minutes (3 sets), complete the following as quickly as possible:
Row 500m
Run 400m
30 Push-Ups

Post weights/bands and times to comments.