OH MY GAWD YOUR BAG STINKS SOOOOOOOOOOOOOOOOOOOOOOO BAD!!!!!!!!  THats right we are going to talk the next couple days about that stench that comes from your bag.  When you have been doing this Crossfit thing for so long, you find out a few ways to keep you, your bag, your car, your feet, your house, and your area from being so repulsive!!  Today we will take on the shoes!  First things first, take your smelly Nanos to the sink and pull out the insole.  Run the shoe under hot water, rinsing out the inside of the shoe really well.  Take a soap scrubbing wand and put some dish soap on the end and then scrub out the inside of the shoe REALLY well!!!  Get deep into the toe box, hit the heel, do the sides, and even hit the tongue of the shoe, then you can get the outside of the shoe.  Rinse the shoe out well.  It will probably take a while to get all the shoe out.  This is ok!  Then take the insole and scrub the top and the bottom of it REALLY well.  Rinse it off well also.  Let the shoe and insole air dry out side but upside down for at least 2 days.  Dont leave it outside at night if you get damp evenings.  After they are dry, put them back together and then spray DR SCHOLLS ODOR DESTROYER SPRAY into them.  This will give your shoe a brand new start!  Then after EVERY workout, spray the shoes again and you will have fresh kicks for at least 3 months.  I almost always workout without socks and this works wonders on my shoes!!!  Tomorrow, we will take on the dreaded knee sleeves!!! FEEL THE BURN!!!!

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INFERNO Warm-up  x 3

Complete the Following:

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Every 30 secs for 10 minutes:

.......50 m sprints

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then...

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2 Rounds for Time: (18 min limit)

.......400 m Run

.......10 reps Bar Muscle ups

.......20 reps Chest to Bar Pull-ups

.......30 reps Push Press (135/95, wt to get 12-15 UB)

.......20 reps Chest to Bar Pull-ups

.......10 reps Bar Muscle ups

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SLO INFERNO ON RAMP CLASS Day 3: Work, Power, Intensity, Shoulder to Overhead Series

INTRO TO INFERNO - PASO ROBLES: none

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MWOD: Lets hit those LATS!!

[youtube https://www.youtube.com/watch?v=LuJcHe_EebA]