You are handed some bad news.  It sucks.  It might be emotionally tough.  It might be financially tough.  It might be relationship tough.  It might be socially tough.  It might be family tough.  The list is really endless.  But no matter what the information is, you really only have 2 options of what to do.  You can either crumble, sulk, feel bad and die under the information, or you can stand up and immediately make a change and push forward.  I'm not saying you don't deserve to give yourself a moment to feel bad about the situation but even the slight moment you are taking is really a waste of time.  Feeling bad or sorry for yourself doesn't do anything.  In fact, it actually forces you down a path of paralysis.  You can get so lost in the "I feel bad" feelings that it can take forever to pull out of it.  Feel sad if you need to for a moment, but once you give yourself your time, then it's time to get to work.  Maybe it's as simple as just not letting yourself feel bummed about it.  Like working to keep the emotions out of it.  Or, stop caring what people think about the situation.  Or maybe it means you need to quickly get to work and come up with a plan or some hustles to make things work.  Whatever the situation is, sulking about it doesn't do anything but waste time.  Pick yourself up, like do it right now, and get to work to make the situation better.  Every situation can always be worst, but no matter what it is, but you can't sit there.  Move Forward! :)

FEEL THE BURN!!! 

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INFERNO WARM UP X 2

Complete the following: 

.

Thruster Party

.......0:00-3:00: 4 reps 75%1RM

.......3:00-6:00: 3 reps 80%1RM

.......6:00-9:00: 2 reps 85%1RM

........9:00-12:00: 1 rep 90%1RM

*from rack

.

.

then...

.

.

Running Fran:

For Time: (12 min limit)

.......400m Run

.......21 reps Pull-ups

.......21 reps Thrusters (95/65, wt to get 24-28UB)

........400m Run

........15 reps Pull-ups

........15 reps Thrusters

.......400m Run

........9 reps Pull-ups

.......9 reps Thrusters

.

.

MWOD:   open the hips and the thoracic for better thrusters