"Brain Cancer" Trail Run/Hike
Meet at the gym at 8:45 to carpool out to Redding Canyon Road and be ready for a lot of uphill. Bring water, gloves, a hat, and a light snack!
This will not count as one of your classes, it's just fun. Also, Brain Cancer is the name of the running route... It's not a fundraiser or anything, it just goes out to some radio towers out in the Whites...
The last time I did this WOD was a couple of years ago at the Fittest in the Sierra. I caught the barbell on my head and finished it with blood streaming down my face. Hudson and Sloan were in the audience, eyes wide, crying...
15 minutes to establish a 3 RM hang power snatch
60 Bar-facing burpees
30 OHS (120#/90#)
10 Muscle ups
Scaling option 1:
15 minutes to establish a 3 RM Deadlift
50 Bar-facing burpees
15 Pull ups
Scaling option 2:
15 minutes to establish a 3 RM deadlift
30 Bar-facing burpees
5 Pull ups
There is a 12 minute time cap on the second part of the workout for all options.
After a general warm up, spend time jumping and landing, receiving the barbell/quick elbows, and any other perfection you can bring to your power clean. Work up to a heavy weight that you can do beautifully and flawlessly for three reps.
Then every two minutes, for 20 minutes:
3 Power cleans
3 100 ft shuttle runs
2 Power cleans
2 100 ft shuttle runs
The runs will be set up cone to cone in the parking lot.