Guess who just got invited to compete on American Ninja Warrior...
No, there's no lifting today. You can only do so much of that in a week, and you should be doing 12.3 tomorrow, so get your met-con on and crush that WOD. Sabrina just did 8 rounds +15 box jumps, so we're off to a good start.
1) Lactate threshold burpees x4 rounds.
*For the burpees, complete as many as you can QUICKLY. As soon as your form starts to deteriorate and your tempo slows significantly, stop the set (usually around 20-25 reps for me).
2) "Helen"
4 RFT:
400m run
21 KB swings, 53/35lbs
12 pull-ups
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