Thursday, July 17th

Flag football practice at 7:00pm at XS CrossFit and the game will be at 8:30pm.

Isolate Series

3 Rounds Not for Time
– 12 StepUp Each Leg (18/12″ with (10/5#) dumbells in each hand)
– 12 walking lunges each leg (26/18#KB) each hand
– 12 SLDL each leg (18/10)
– 12 Bent Over Rows each arm (20/10#)

-WOD-

Double Tabata Row for Max Distance