Choice Day
run 10K or
7 rounds for time of
12 DB hang squat cleans
12 box step-ups with a DB press
25-30lb DBS for men
15-20lb DBs for women
each individual step-up counts as one rep, not the usual right and left step equalling one rep. So that means 12 total step-up presses per round, not 24.
Do not put the weights down during the entire workout. There is a 10 burpee penalty every time you have to drop the weights, performed before you resume your reps, not added to the end of the workout.
The 10K route is two laps of our 3 mile circuit to the bottom of the metropark's hill and back adding a trip around the barber shop each lap. That is as close to 6.2 miles as we can get, with two big hill climbs for good measure.
RESULTS:
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