WOD Tuesday, September 10th
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

Extended Warm-up
Warm-up
EMOM x 6 MINUTES
MIN 1 – 7 Deadlift*
MIN 2 – 15 Double Unders + 1 Rope Climb

*Start moderate and build to workout weight

Workout
Metcon (Time)
4 ROUNDS FOR TIME
70 Double Unders (or 50 Reps of 4" Plate Hops)
7 TNG Deadlift (AHAP)
2 Rope Climbs

-16:00 Time Cap-

Optional Cool Down
Warm-up
FOR RECOVERY
2:00 Banded Hamstring Stretch (L)
2:00 Banded Hamstring Stretch (R)
10 Slow Reps of Down-Dog to Up-Dog