Tamalpais CrossFit WOD July 8 2026

EVERY 1:30 (8 SETS)
2 Squat Snatch (singles) *
*Start Mod and Build to Mod-Heavy

GRIZZLY- 21-15-9
Overhead Squat 75/115 M65/95
Toes to Bar
(Score is Time, 6:00 Time Cap)
-Rest until 8:00-
21-15-9
Lateral Burpee Over Bar
Toes to Bar

KODIAK-21-15-9
Overhead Squat 65/95 M55/75
15-12-9
Toes to Bar
(Score is Time, 6:00 Time Cap)
-Rest until 8:00-
21-15-9
Lateral Burpee Over Bar
15-12-9
Toes to Bar
(Score is Time, 6:00 Time Cap)

POLAR- 21-15-9
Dumbbell Goblet Squat (light)
Hanging Knee Raises
(Score is Time, 6:00 Time Cap)
-Rest until 8:00-
21-15-9
Sprawls
Hanging Knee Raises

MOBILITY- 3-5 minutes of easy cardio
2 Sets
1:00 Toe Touch Stretch
1:00 Pigeon Stretch

Optional Fitness: 3 sets
30 Right Leg Banded Hamstring Curl
30 Left Leg Banded Hamstring Curl
30 Both Legs Banded Hamstring Curl
-rest 1:00 between sets-