Tamalpais CrossFit WOD January 9 2025

Build up to a Heavy 3-rep Pause Bench Press (2-3 seconds)
in 12-15 minutes

GRIZZLY– 100m Run
10 Strict Handstand Push Ups
200m Run
20 Handstand Push Ups
300m Run
30 Push Ups
300m Run
20 Handstand Push Ups
200m Run
10 Strict Handstand Push Ups
100m Run

KODIAK-100m Run
8 Strict Handstand Push Ups or 10 kipping HSPU
200m Run
16 Handstand Push Ups
300m Run
24 Push Ups
300m Run
16 Handstand Push Ups
200m Run
8 Strict Handstand Push Ups or 10 kipping HSPU
100m Run

POLAR– 100m Run
10 Push Ups
200m Run
15 Bar Push Ups
300m Run
20 Dumbbell Push Press (light)
300m Run
15 Bar Push Ups
200m Run
10 Push Ups
100m Run