mob con lib

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Random mob con from the archive:
november-7-2013 | view on CFSD site

Mobility:
15min Trainer led mobility to hamstrings
http://www.youtube.com/watch?v=VQtwaPoK-UM

MuscleChainRecruitment/Core:
50per leg heel extensions/lifts from plank (elbows on ground)
-remember to press up and back in correct chain of muscle use.
WOD:
3min work, 1min rest for 4rds
10 wallball
10 walking atlas lunges (alternate shoulder)
Penalty (to be performed post-wod)
-perform 3 broadjump burpees per time ball hits floor outside of rest period
-cap burpees at 24
INTEGRITY
noun
1.
the quality of being honest and having strong moral principles; moral uprightness.