Warm-up: 1/2 Tabata of Lunges, Sit-ups, and Slamball. Dynamic Stretch
Strength: OHS 8-6-4-4
Finish with the last set of 4 at 80% of 1RM
WOD: POISON SPIDER
For Time:
20 Slamball 40/30
5 Tire Flips
30 KB Swing 55/35
5 Tire Flips
40 Double Unders
5 Rope Climbs
50 V-Sits
5 Rope Climbs
40 Double Unders
5 Tire Flips
30 KB Swing
5 Tire Flips
20 Slamball
Icing: Mobility