Wednesday

Announcements

Ironclad Christmas party is Dec 9!

Ironclad CrossFit – CrossFit

Warm-up

Strength

Front Squat (10 X 3 OTM)

WOD

Metcon (AMRAP – Rounds and Reps)

3 Power Snatch 115/75

7 Back Squats

12 Min AMRAP
RX+: 135/95

Mandatory Mobility

Couch Stretch 2 Min each Leg

Pigeon Stretch 2 Min each Leg

Accessory

Metcon (AMRAP – Reps)

10 T2B OTM 10

Extra Credit

Booty Booty Boootay (AMRAP – Rounds)

With Bands

3 X 10 Clam Shells each leg

3 X 10 Glute Bridge

3 X 40 Ft Pigeon Walk

3 X 40 Ft Side Step Walk

3 X 40 Ft Kick Back Walk

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