TUESDAY. JULY 5. 20011

1.STRETCH  
 *MOBILITY WOD

2.WARM-UP (STRETCHING IS NOT WARMING UP)
*BURGENER WARM-UP (CLICK HERE FOR INSTRUCTION)
*DUTCH (CF VETERAN) WARM-UP (CLICK HERE FOR DUTCH'S WARM UP, GET IDEAS OR MIMIC)

**SKILL WORK WITH COACH C**
Squat Flaws & Fixes

3.WOD
(A)Work Handstand Push Up Progressions / Positioning for 20mins
HANDSTAND HOLDS (Flip up against a wall)
**HSPU DEMO ON PROGRESSIONS.1
**HSPU DEMO ON PROGRESSIONS.2

(B)Wall Climb / Squat Ladder:
5 Wall Climbs - 30 Air Squats
4 Wall Climbs - 25 Air Squats
3 Wall Climbs - 20 Air Squats
2 Wall Climbs - 15 Air Squats
1 Wall Climb - 10 Air Squats
 **Post progress on HSPU's (Handstand Push-Ups). Attempt to go un-broken for your squats in (B), track breaks in squats, and time to complete Ladder (B).


**EXTREMELY HAPPY TO SEE THIS POSTED ON THE CF MAIN SITE, IT MEANS PEOPLE ARE WAKING UP. HELL YEAH, THE LAST THING THIS GOVERNMENT NEEDS, IF SOME SHIT GOES DOWN, IS A COMMUNITY OF PISSED OFF CROSSFITTERS.** CLICK HERE TO READ**

**HANDSTAND PUSH-UPS WORLDWIDE. CLICK IMAGE TO ENLARGE!!

**HOLLOW ROCKS AS A GROUP. VERY EFFECTIVE MIDLINE STABILIZATION DRILL. 

                                                 *TODAYS WHITEBOARD*