00:00-13:00
Part 1: 12 RFT of
4 HSPU
8 Pull Ups or Rows (no Bands)
12 Air Squats
(FB: 20# Vest)
(rest with remaining time if you finish under 13 min)
13:00-14:00 rest
14:00 – 24:00 Part 2
If you finished the 12 RFT in under 13 minutes, then you will run a mile (to Dominos)
If you DID NOT finish the 12RFT, then you will finish what you have left then run 4 Laps
(Rest with remaining time)
24:00 – 25:00 – rest
25:00 – 28:00 Part 3
If you finished the Mile under 24 minutes, then complete Max DOUBLE UNDERS during Part 3
If you did not finish the Mile in under 24 minutes, then complete Max Cals on the ROWER during Part 3
If you finished the 4 laps under 24 minutes, then complete Max BURPEES during Part 3
If you did not finish the 4 laps in under 24 minutes, then complete Max Cals on the BIKE during Part 3
