July 13

Wednesday – VOLUME

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IFA’s ANNUAL BBQ. Saturday, September 3rd @ 4:00PM. Location: TBD. Bring your family for some fun, drinks, and food.

Warm Up
DB Bench Press
Plate Press Squat
Barbell Upright Row

Strength: Back Squats
60×5, 70×5, 80×3 (2-3)

WOD
3 Minute Amrap
Power Snatches (m85/w58)
Rest 2 Minutes
3 Minute Amrap
Box Jumps (m24/w20)
Rest 2 Minutes
3 Minute Amrap
KBS (m53/40)