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Return of the Mack…1/5/14

In case you live under a rock and missed the post, we released full details of our upcoming Lean Body Mass Experiment – be sure to read them here and sign up, some way, some how!!!
 
For your listening pleasure, “Return of the Mack.” All you CFG high-schoolers, this was a mid-90’s smash hit!

 

I should have titled this post, “Return of the Chalk,” because it returns today! Remember what Aretha Franklin said:

R-E-S-P-E-C-T!

chalk

A. Weightlifting:

Deadlift – 15min to Heavy Triple (not a 3RM!)

 

B. MWOD:

Reverse Hyper – 2 x 15 reps

 

C. WOD:

“Not Quite Cindy”

20min AMRAP

3 Rounds of Cindy

1 Deadlift

 

*Notes:

1) Round of Cindy =

5 Pull-Ups

10 Push-Ups

15 Air Squats

2) Score = Total # of deadlifts + extra reps

 

D. Post-WOD Recovery:

Row 500 easy OR Run 400m easy

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