WOD Saturday, September 14th
This weekend please show your support by coming out on Sunday 11-2pm for our "Team Tweet – Benefit WOD & Fundraiser"! We will be raising money to give back and help our dear friend and #fitfam member Kamaria Parker. (*for all information & details – please see the fb event page)

Click the link below to get your tickets prior to event day. Cash only at the doors.
Costs:
$10 – Benefit WOD
Donation of your choice – Yoga Class
Donation of your choice – Hip-Hop Fitness

FB EVENT PAGE:
https://www.facebook.com/events/746917502392520/

LINK TO WOD TICKETS:
https://glasscitycrossfit.com/event/team-tweet/?fbclid=IwAR335wIBuWwiix3qLnAqkLybaX01C60zQMp5_DyEmkoHgO17F_jo-K7s_G4

Warm-up
Warm-up
"You go, I go" partner, chipper style warm-up.

IN TEAMS OF 2…
100 Jumping Jacks
50 Air Squats
50 Sit Ups
50 Alternating Lunges
50 Up Downs
1,000m row (switching every 250m)

10 Minute Cap

Workout
Fight Gone Bad (3 Rounds for reps)
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20" (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest