WOD Mon Jan 20

7am Row Conditioning

9 Rounds: 1:30 on, 1:30 off
Changes in stroke rate

Warm-up

3 Sets Not For Time:
12 Dead Bugs (6/Side)
8 Pausing Frog Bridges
5 Barbell Back Squats (building to 50%)

Strength

Back Squats

Build to a heavy set of 5 (last done on November 25th) following this protocol:
5 Reps @ 50%
4 Reps @ 60%
3 Reps @ 70%
1 Rep @ 75%
1 Rep @ 80%
1 Rep @ 85%
1 Rep @ 90%
…
Build to Heavy 5

Work

“Pins & Needles”

AMRAP 12:
5 Strict Pull-ups
10 Overhead Squats @ 95/65
15 Deadlifts @ 95/65

CompTrain

3 Sets from the rack:
1 Pausing Overhead Squat (3 Seconds in Bottom)
2 Overhead Squats

Set 1: 62% of 1RM Overhead Squat
Set 2: 66% of 1RM Overhead Squat
Set 3: 70% of 1RM Overhead Squat