Nov 20

Thursday – TEST WEEK

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IFA will be having a Holiday Party. Please bring friends and family, everyone is welcome!!! We will have appetizers and drinks, for those of you interested in bringing some dishes please let us know and we can make a list at the gym.

Date: Saturday, December 13, 2014
Time: 7:30pm

Warm Up
Scorpions
Back Roll Reach
Barbell GM
Barbell Bent Row
Barbell Stationary Lunge
Sahrmann #4

WOD #1
12 Minutes to find 1RM Deadlift

WOD #2
3 Minute Amrap
10 Burpees
20 Sit Ups