In EVERYTHING there is a pace.  It doesn't matter if it's a workout, if it's trip, a work assignment, etc.  The whole point of pacing to be as efficient as possible while you are doing whatever it is you are doing.  This doesn't mean go as fast as you can, but then again it might mean to go as fast as you can.  To determine what pace you should go you need to take in a bunch of information.  You need to know your strengths and your weakness.  You need to know what the goal is. You need to know what you are willing and able to give.  Think about yesterdays workout that had 100 Push Presses with 10 burpee pull ups when you drop the bar.  Was the pace correct to go as fast as you could through burpees?  Should you get back on the push press as fast as you can?  Should you take a minute rest between your burpees and push press?  It all depends.  There will be pros and cons, or rather, concerns you will need to be ready for either way you go.  The same thing goes for those things in real life.  You need to be smart about how you attack the things you attack.  Its not about going fast or going slow.  Its about going smart.  But you need to be able to take chances.  You have to know what your limits are and the ONLY way to find them is to run the wheels of the car every once in a while.  See exactly what you can do.  Then, when the big "one" comes up you will know EXACTLY what pace you need to go!! :)

FEEL THE BURN!!!

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INFERNO WARM UP X 2

Complete the following:

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Dead Lift  (15 min limit)

.......7 x 3 reps

*increase each set to a heavy 3RM

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then...

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4 Rounds for Time: (16 min limit)

.......20 reps Wall Balls (20/14#@10')

.......15 reps KB Swing (70/53, wt to get 20+ UB)

.......10 reps Box Jump Over (30/24")

.......5 reps Thrusters (185/125, 75%1RM, wt to get 6-10UB)

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MWOD:   roll out low back, mash out IT bands and Quads