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Random mob con from the archive:
november-5-2013 | view on CFSD site

Tabata Tuesday
Mobility:
15min Trainer led mobility to inner thigh
http://www.youtube.com/watch?v=vA2DWnAMWdo

MuscleChainRecruitment/Core:
TGU
3 strongside 7 weakside
Review KB clean
WOD:
4rds for time
-10 KB ground to overhead (5per side KB or 10twohanded DB)
-20 Box Jumps 24/20
-1000m Row
Cap time at 27min
Trainer led cooldown&stretch