A. Weightlifting:
Pendlay Rows – 3 x 10
 
B. MWOD:
Bulletproof Shoulders – 3 x 10ea
 
C. WOD:
9min Ascending Ladder
3 Push Press (115/75)
3 Push Up
6 Push Press
6 Push Up
9 Push Press
9 Push Up
12 Push Press
12 Push Up
15 Push Press
15 Push Up
18 Push Press
18 Push Up
21 Push Press
21 Push Up
*Note: these are regular push-ups. However if we see your range of motion getting short changed, you will be told to do hand-release push-ups!