Tamalpais CrossFit WOD October 4 2025

GRIZZLY– 5 RNDS
400 M Run or Row
10 DB Push Press 35/50 M25/40
20 Single DB Step Up 20”

KODIAK-5 RNDS
400 M Run or Row
10 DB Push Press 35/35 M20/30
20 Single DB Step Up 20”

POLAR– 4 RNDS
400 M Run or Row
10 DB Push Press Light
20 Step Up

FLARE: 3 sets
15 V-Ups
10 Rotational Medball Throw (each side)
10 Single-Arm Dumbbell Overhead Extensions (both arms same time)
20 alternating Zottman Curl
– Rest :30s between each