Integrity is a very, very important word, especially during this time.  As a fireman, when we talked about Integrity, we would say its "doing the right thing when no one was looking."  Firefighters would be in people's homes and, if they were bad people, would have the chance to steal and take tons of stuff.  Most firefighters wouldn't do this, but it bleeds into everything also:  did they really check all the equipment, did they make sure the breathing apparatus works, or just take the passing fireman's word?  The thing is that when you do the right thing solely because its right, then you start to build a foundation of Integrity.  You aren't doing it because you are hoping to get something out of it, it is just supposed to be.  We hear about people in the crossfit gyms all over "cheating" their reps so that they get a better score on the board, or even worse, the OPEN is here and there are people getting some AMAZING scores.  It's like this every year, and I'm not talking about already known badasses out there.  Im talking about the people who will do whatever they need to do to "make it".  The disgusting thing is that when these folks get to Regionals or the Games and they CRUSHED.  It's obvious, they weren't being truthful.  But do you get anything by having Integrity?  Honestly, it would be intrinsic benefits.  But what you do get is the reputation of doing the right thing and this reputation will outlast any success.  Successes and wins are here and there and not constant, but Integrity and self worth are fully in your control and can last:)

FEEL THE BURN!!!

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INFERNO Warm-up x 3

Complete the Following:

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Overhead Squats (15 min)

2 Rounds:

.......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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10 min AMRAP:

.......15 reps Wall Balls (30/20#, heavier than normal)

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

.......2 reps Ring Muscle Ups (2 Bar Mus, 2 Banded Bar Mus, 3 Jumping BMUs, 4 C2B Pull-ups)

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MWOD:   better hips for better squatting