Tamalpais CrossFit WOD October 10 2022

GRIZZLY– 3 sets:
Minute 1: 12 Chest to Bar (Or
16 Pull-ups)
Minute 2: 10 Air Squats + 50’
Walking Lunge
Minute 3: 20 Alternating
Dumbbell Snatch 35/50 M25/40
Minute 4: 12 Box Jumps 20/24
Minute 5: Rest

KODIAK– 3 sets:
Minute 1: 12 Pull-ups
Minute 2: 10 Air Squats + 50’ Walking Lunge
Minute 3: 20 Alternating Dumbbell Snatch 25/35 M20/30
Minute 4: 12 Box Jumps 16/20
Minute 5: Rest

POLAR– 3 sets:
Minute 1: 12 Ring Rows
Minute 2: 50’ Walking Lunge
Minute 3: 20 Alternating Dumbbell Snatch– Light
Minute 4: 12 Box Step Ups 16/20
Minute 5: Rest

ACCESSORY –
Incline Bench DB Chest Fly
4 sets: 12 reps
*Rest 1:00-1:30 b/t sets
Weighted Hip Thrust
4 sets: 12 reps.
*Rest 1:30-2:00 b/t sets