Tamalpais CrossFit WOD July 29 2026

On a 15:00 Clock- Establish 3RM Deadlift
Retest from Week of 6/8

GRIZZLY- 2 SETS
100ft Dumbbell Farmers Carry 50/70 M35/50
10 Bar Muscle Up
100ft Dumbbell Farmers Carry
10 Bar Muscle Up
100ft Dumbbell Farmers Carry
10 Bar Muscle Up
100ft Dumbbell Farmers Carry
-Rest 2:00 b/t Sets-

KODIAK- 2 SETS
100ft Dumbbell Farmers Carry 35/50 M25/40
15 Chest to Bar or 7 Bar Muscle-Ups
100ft Dumbbell Farmers Carry
15 Chest to Bar or 7 Bar Muscle-Ups
100ft Dumbbell Farmers Carry
15 Chest to Bar or 7 Bar Muscle-Ups
100ft Dumbbell Farmers Carry

POLAR- 2 SETS
50ft Dumbbell Farmers Carry (Moderate)
10 Ring Rows
50ft Dumbbell Farmers Carry
10 Ring Rows
50ft Dumbbell Farmers Carry
10 Ring Rows
50ft Dumbbell Farmers Carry

MOBILITY- 3-5 minutes of easy cardio
ON A 5:00 RUNNING CLOCK
1:00 Lacrosse Ball Shoulders (each)
1:00 3-way Forearm Stretch (each)

Optional Fitness: 3 sets
8 Double Dumbell Z-Press @ RPE 8
10 Banded Push Ups