WOD Sunday, September 15th
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
GENERAL WARM-UP
ON A 7:00 RUNNING CLOCK…Get as far as you can, 7:00 Cap!

20 Cals on Bike or Rower
20 Russian Twists w/ Medball
20 Med Ball Floor Press w/ toss at top (bench press with med ball with toss to self)
20 Med Ball Ground to OH
20 Med Ball Alt Lunges
20 Med Ball Sit-ups w/ toss at top ( feet touching wall, situp, toss MB against wall at top)

Workout
Metcon (Time)
FOR TIME
50-40-30-20-10
Cal Bike
Sit-up

-18:00 Time Cap-

Finisher
Metcon
NOT FOR TIME
30 DB Manmakers*

*Increase weight every 10 reps