Tamalpais CrossFit WOD January 8 2024

Build to a heavy Back Squat- 3 months or less, 5 reps x 3 Sets

GRIZZLY–
30 Pull-ups
30 Back Squats 65/95 M55/75
30 Burpees
-Rest 1:00-
20 Chest to Bar
20 Back Squats 65/95 M55/75
20 Burpees with 6 inch jump
-Rest 1:00-
10 Bar Muscle Ups
10 Back Squats 65/95 M55/75
10 Burpee Over Bar

KODIAK-
30 Pull-ups
30 Back Squats 55/75 M45/65
30 Burpees
-Rest 1:00-
20 Pull-ups
20 Back Squats 55/75 M45/65
20 Burpees with 6 inch jump
-Rest 1:00-
10 Pull-ups
10 Back Squats 55/75 M45/65
10 Burpee Over Bar

POLAR-
20 Bent Over Rows
20 Air or Goblet Squats
20 Sprawls
-Rest 1:00-
15 Bent Over Flies
15 Air or Goblet Squats
15 Sprawls
-Rest 1:00-
10 Plank Rows
10 Air or Goblet Squat
10 Sprawls