One of the best books i have ever read is The 4 Agreements.  It is broken down into 4 ideas that act as a guide to personal freedom.  This freedom is from the stress and "crap" that others can levy on you or in your direction.  1) Be impeccable with your word.  Speak with integrity.  Mean what you say.  (this is how to be to others)Its hard sometimes, mostly because you either really dont know what you are trying to say or you are embarrassed about what you mean to say, but dont make your words a treasure hunt.  Try to be as black and white as possible so that the words, and meanings, are understood.  The thing is once you say those mean and ugly things, you really cant take back the hurt they have caused.  All words have power.  They can either build up or they can destroy.  Which do you choose?  2) Dont take anything personally.  (this is a self-protection from others) No matter what is said or done to you, realize its NOT because of you.  Its a projection of their own reality.  Obviously, this can be tough because people do and say some REALLY messed up things.  But, when you are immune to these messed up things then you will not have to deal with unnecessary suffering.  Take away their power!  3)  Dont make assumptions.  Do your best to ask questions so you dont fill in with false information based on wrong or emotional stressors.  Assumptions cause unneeded stress and anxiety because its using imagined or feared information to complete a thought.  If you can stop this, you can transform your life! and 4) Always do your best. I think we have talked about this one a ton already lol!  If you havent read this book, DO IT!! Otherwise see if you can fit these 4 things into your life.  It will truly change how you see and deal with the world! :)



INFERNO Warm-up x 3

Complete the Following:



Tempo Overhead Squats (13 min)

.......5 x 4 reps at 33X1 tempo






With a 17 min continuous clock

5 min AMRAP:

.......5 reps Hang Power Cleans (165/115, wt to get 10-13UB)

.......10 reps PVC Pipe Jump Over (32/26")

3 min REST

4 min AMRAP:

.......4 reps Hang Power Cleans (205/145, wt to get 7-12UB)

.......8 reps PVC Pipe Jump Over (32/26")

2 min REST

3 min AMRAP:  

.......3 reps Hang Power Clean (225/155, wt to get 5-8UB)

.......6 reps PVC Pipe Jump Over (32/26")



MWOD:   some upperback and hip stretch