Monday, January 28th

Oly:
Hang Clean + Clean + Jerk
3x3 @ 70% of 1RM
3x3 @ 75% of 1RM
3x3 @ 80% of 1RM

Strength:
Deadlift 3x3

Metcon:
21 - 15 - 9
Deadlifts (225/155)
Box Jumps

Skill Work:
Gymnastics class if you can, and if you can't:
5 Rounds
1 Rope Climb
Max Strict Ring Dips
- rest 60 seconds

If you competed this weekend, and you did all 4 WODs, take it very easy today. Come in, row a moderately paced 2k, spend 20-30 minutes stretching and foam rolling, maybe work on some gymnastic skills, and then GO HOME!

If you didn't get to do "Pulling Fran," and you want to do so today, go for it.