There is a very fine line between knowing when you should take a day off or when you are just pussing out.  It makes it VERY difficult to coach someone to either side of the line because you TRULY have to know their body and their goals.  But then they ALSO have to TRULY understand them as well.  The object of training is to increase work capacity and to decrease weaknesses.  Generally speaking, you get the most out of what you are doing when you are able to really push and go for it.  Obviously, you want to maximize these kinds of days.  This might mean you don't go out because you want to get enough sleep to be ready for the next training day. Or that you eat a particular way so that you have the fuel you need.  But we all have either jobs or families or other things that will take some time from us.  We won't be fully rested to train.  So what should we do?  This comes down to you. Most will want to just not go.  You know if you are pussing out or not.  Have you not gotten good sleep for the last few days and you are running on fumes?  Well if this is the case then REST!  This doesn't mean to go and do some light workout.  It means you need sleep so get sleep.  But if you are in that mode that you just don't want to go and you start coming up with justifications about why you shouldn't go, then it sounds like you are trying to talk yourself into not going.  That's the other side of the line.  You can be honest and know that you don't want to go but you need to make yourself get the most out of that day.  You need to be able to tell yourself that you need to NOT go in and force yourself to rest.  You need to not feel bad about this.  This decision is just as important as deciding to eat right or to workout.  Be smart about it:)

FEEL THE BURN!!! 

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INFERNO WARM UP X 2

Complete the following: 

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Front Squat

10 min EMOM:

.......Min 1) 3 reps @70%1RM

.......Min 2) 3 reps @75%1RM

.......Min 3) 3 reps @80%1RM

.......Min 4-10) 3 reps @85%1RM

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then....

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17  min Continuous Clock

10 min EMOM:

.......15 reps Wall Ball (20/15#@10')

.......30 reps Double Unders (2:1 Singles)

1 min REST

6 min EMOM:

.......6 reps Hang Cleans (185/125, 65%1RM, wt to get 10-14UB)

.......6 reps HSPU

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MWOD:   mash the quads and IT bands, use bands on the shoulders for external rotation and general stretch