1.26.23 THURSDAY “WHITE WIZZARD”

CORE VALUES:

2 Rounds of:

21…15…9 of:

DB Sit Ups

Med Ball Knees to Chest

1min Rest

(11min Time Cap)

METCON:

Every 2min for 24min:

1st 2min- 12/9cal Sprint

2nd 2min- 15/12cal Bike

3rd 2min- 18/14cal Row

For Slowest Round