Warm up/Skill: 

Joint Mobility and DROM (Dynamic Range of Motion  Drills w/Coach)

At some point during the Warm – up Complete:

3 x 20s support hold on rings (Rx) or parellette -bars or use boxes (scaled)
1 min (Rx) or 3 x 20 s (scaled) handstand hold against wall with stomach towards wall, shoulders up, hollow body position, toes pointed, head in (ears between your arms).  Only your toes should touch the wall.

Conditioning WOD: 

“Black and Blue”

5 Rounds for Time:
10 Power Cleans
10 Burpees (over the bar)
Rx: 135/95
Inter: 115/85
Scaled: 95/ 65

 

 

 

 

 

 

Here is Trey showing how its done on the Over the Bar Burpees