In no way am I saying to just puss out and not show up to workout because of some lame excuse.  However, there will be times when you are super sore, or just super tired and instead of running yourself into the ground, you need to do an alternative activity.  REST!!!  Sometimes rest will mean one thing....SLEEP.  If you aren't getting it, then you need to.  You heal and repair when you are sleeping.  If you aren't sleeping, then you aren't repairing so that you can kill it the next day.  If sleep is good then maybe you need a full workout period of mobility and rolling out.  We work hard in here and you want to keep the body as supple as possible.  If you crush a wod and then go home and sit or go back to work and sit, then your body will start to tighten up.  Be smart.  Roll it out and remember the question is "do you want a massage or do you want results!".  Finally, an active rest day is doing some other physical activity other than the normal INFERNO wod.  Go surfing, go jog with a friend, go on a bike ride, hike, go swimming, stand-up paddling, etc.  Give your brain a break by not pushing the mega INTENSITY limits that you do everyday.  Keeping these things in mind will help you to keep from over-training, and then not enjoying the fun stuff we do in here everyday.  Enjoy your time!!!

FEEL THE BURN!!!!!

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"No Dope Here"

INFERNO Warm-up x 3

Complete the following:

 

For Time: (15 min max)

     Buy In: 30 reps Burpees

     3 Rounds:

          14 reps Push Press (135#, 95#)

          21 reps KB Swings (53#, 35#)

     Cash Out: 30 reps Toes 2 Bar

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then.....

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Heavy Snatch Clean Pull

     3-3-3

Heavy Clean Pull

     3-3-3

*for both, warm up well and your 1st set should be at 110% of your 1RM.  Object is to get the bar above your bellybutton on each rep.  Increase weight if possible.  KEEP CHEST UP!!

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MWOD........free the scapula and your shoulders will move better

[youtube https://www.youtube.com/watch?v=hzozw2Aso3M]

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