Tamalpais CrossFit WOD July 6 2026

GRIZZLY- 400m Run
15 Bar Muscle Ups
400m Run
12 Bar Muscle Ups
400m Run
9 Bar Muscle Ups
*Unbroken BMU,200m Penalty Run each break

KODIAK-400m Run
12 Bar Muscle Ups or 12 Burpee Pull Ups
400m Run
9 Bar Muscle Ups* or 9 Burpee Pull Ups
400m Run
6 Bar Muscle Ups* or 6 Burpee Pull Ups
*Unbroken BMU, 200m Penalty Run each break. No more than 2 penalties per set.

POLAR- 400m Run
15 Ring Rows or Jumping Pull Ups
300m Run
12 Ring Rows or Jumping Pull Ups
200m Run
9 Ring Rows or Jumping Pull Ups
*Unbroken Ring Rows, 100m Penalty Run each break. No more than 2 penalties per set

MOBILITY- 3-5 minutes of easy cardio
2 Sets
1:00 Bench Stretch for Lats
1:00 Barbell Forearm Stretch

Optional Fitness: 3 sets
10 DB Bulgarian Split Squats @ RPE 8/10
20 Seated Dumbbell Calf Raise @ RPE 8/10
-rest 1:00 between sets-