I have always been taught to strive for excellence.  There is absolutely no reason to set the expectation bar low because for most people, they will shoot just below the bar. So if the expectation is low then the result is lower. If the bar is high, even seemingly impossibly high, and you shoot just below it, then your results are f#*%ing high and amazing!!  The other day I saw a post that said "god forbid you ever get a good job or atta boy for bustin ass at work!" And i immediately thought back to when i was a Fire Captain and I had to do evaluations on my firefighters. I always told them that if you were doing a kickass job, then you would get a satisfactory score. Why? Because that your job. Sure there is a range in this area but if you did your job really well then you are just doing your job right? Now if you went above and beyond: constantly covered people's shifts, started new programs, made changes that helped the business, etc, then you would get the excellent rating because your are doing more than what is within the normal job title. I feel there needs to be some self pride in what you do. If you need constant "pats on the head and a good jobs" then it seems to me that either you aren't very sure if you are doing a good job or not, or you are doing it for an ulterior motive (the "heyboss look at me" technique).  Side note: this is for those that have not just started a job. New folks should be told good job if they are getting the tasks and skills correctly. This let's them know they are doing what's being expected. But if this person has been there…….imean come on!  Maybe I'm a little insensitive HAHAH. I just believe that mediocrity is totally unacceptable but for reason, socially it's the norm. Stay above that fray and you are above the majority of the people out there. :)

FEEL THE BURN!!!

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INFERNO Warm-up x 3

Complete the Following:

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Front Squat:

2 Rounds: (14 min)

.......5 reps @75%1RM

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

.......3 reps @85%1RM

.......2 reps @90%1RM

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then...

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15 min AMRAP:

.......15 reps Alt DB Snatch (75/50, wt to get 12-16UB)

.......30 reps Wall Balls (20/15#@10', wt to get 20-25UB)

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

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MWOD:   improve the ankles for a better squat