WOD – Thursday 24 July 2014

30 minutes to complete:

1. 2 x 500m row – all out sprints.
2. 30 strict pullups as hard as possible i.e. add weight or vest if needed.
3. Accumulate 4 minutes of plank – i.e. 4 minutes straight or 8 x 30 seconds or 16 x 15 seconds.
4. 100 strict pushups as hard as possible on dumbbells.
5. 1 attempt at maximum reps unbroken wall ball – choose your own weight.

* Not an AMRAP
* Rest as required between sets
* Break into sets or perform as singles
* Perform in any order