SATURDAY 11.10.2018

SATURDAY 11.10.2018

Warm-up

Pizza Delivery

4 rounds 0:30 each round

If you lose your pizza, 3 burpees

this is a NON CONTACT warm up

STRENGTH

Zercher Squat 

Work off racks

Build to "heavy" for the day

Make sure zercher squat is FULL DEPTH

Metcon

Purdy Thirty

30 Box Jumps 30/24

30 Pull ups

30 Kettlebell Swings 32/24

30 Ring Dips

30 Toes To Bar

30 Power Snatch 95/65

30 Pistols (30 total, 15 each leg)

30 Power Cleans 95/65

30 Double Unders

30 minute time cap

Teams of 2

each does all 30 reps before moving on to next movement

switch every 10 reps