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The Squatter, the Snatcha, and the Double Under.

13 Feb Posted by in Hip hop history | Comments

Back at it! This week we have the west coast super group Westside Connection on deck. Arguably three of Cali’s best MC’s joined forces and formed like Voltron in 1994. Consisting of Ice Cube, W.C. And Mac 10 aka The Gangster, The Killa and The Dope Dealer.

Westside Connection have released two albums as group, after collaborating on each other’s solo albums previous to the release of their first group album Bow Down in 1996. Bow Down, the group’s debut album went certified platinum and peaked on the Billboard 200 charts at #2. The group’s second studio album didn’t match up to the commercial success of Bow Down, only reaching #16 on the Billboard 200 and going certified gold.

The album Bow Down is another that’s near and dear to my heart, I was 8 and a huge fan of the single Bow Down. Big enough of a fan that I had a hat made with Westside Connection made up with Old English font. If you have a chance to listen to the album in its entirety I highly recommend it. So here we go with the single off the album with the same damn name – Bow Down!

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Workout of the Day


Tabata Jump Rope:
:20 Fast (Singles)
:10 Slow (Single)
8 Intervals

4 min of OHS mobility


Alternate every other minute for 10min:
-5 OHS
-5 Snatch Bal


10min Cindy:

-5 pull-ups
-10 push-ups
-15 air squats

Rest 3:00

Then do the number of rounds you got in 10min for time

Zone 3: Band push/pull
Zone 2: Box push, RR
Zone 1: scale as needed


Band lateral opener – 2min/side

Smash/roll pecs/lats

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