9.28.22- Wednesday

SPEAKEASYCROSSFIT

• 400m Run at the start of each round
  21-15-12-9-6-3 of:
  Unbroken Shoulder to Overhead (Build)

SPEAKEASYSWEAT

• Rowling!

  10 Rounds
  200m Row/Ski Sprint

  Between every round, perform:
  12 DB Plank Passes
  12 Hollow Rocks