Are you lifting with tons of support equipment on everyday?  If you are what is the reason?  There are two goals here when you are at either of the INFERNOS:  Training for life fitness, or training for the sport of fitness.  The sport of fitness would be Crossfit events, the Open, Regionals, the Games, etc.  Training for life fitness is being able to be better out in the real world, and be functional longer.  In the real world, you probably aren't going to have your weight belt and lifting shoes there ready to put on so that you are supported correctly and your hips are sitting in the proper position to lift maximum load.  If you constantly train this way then you run the risk of not being fully prepared for real life and the weights that may come your way.  I'm not saying its bad to have these pieces of equipment but realize why you have them and what you are trying to do with them.

FEEL THE BURN!!!!

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"Split Nate"

INFERNO Warm-up x 3

Complete the following:

 

With a continuous running clock: (30 minute time limit)

     7 Rounds:

          2 reps Muscle Ups

          4 reps Hand Stand Push-ups

          8 reps Kettle Bell Swings (70#, 53#)

     30 reps Back Squats (225#, 155#)

     7 Rounds:

          2 reps Muscle Ups

          4 reps Hand Stand Push-ups

          8 reps Kettle Bell Swings

*if you arent through the first 7 rounds by the 12 min mark, stop and go to the back squats, then finish with the same number of rounds as the first part.

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MWOD........how to address the shoulder in the rings
[youtube https://www.youtube.com/watch?v=MHVKxX9DmpI]

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