Tamalpais CrossFit WOD September 30 2023

GRIZZLY– 200m Run
20 Wall Balls 14/20
20 Handstand Push Ups
200m Run
20 Wall Balls
15 Handstand Push Ups
200m Run
20 Wall Balls
10 Handstand Push Ups
200m Run
20 Wall Balls
5 Handstand Push Ups

KODIAK– 200m Run
20 Wall Balls 10/14
16 Handstand Push Ups
200m Run
20 Wall Balls
12 Handstand Push Ups
200m Run
20 Wall Balls
8 Handstand Push Ups
200m Run
20 Wall Balls
4 Handstand Push Ups

POLAR– 200m Run or Row
15 Wall Balls
20 DB Push Press
200m Run
15 Wall Balls
15 DB Push Press
200m Run
15 Wall Balls
10 DB Push Press
200m Run
15 Wall Balls
5 DB Push Press

Double Unders: Week 1 Day 2
Single Under Practice: On a running 2 minute clock:
Accumulate the largest UNBROKEN set of Single Unders. Athletes will work for the ENTIRE 2 minutes.
* If you trip up, start a new attempt and begin counting at 1-2-3…again.
We are looking for the largest set of unbroken reps achieved within the two minute window.
Advanced option: finding the largest number of unbroken double-unders in a two-minute window.

4 Rounds
10 Strict Pullups
10 Seated Straight Bar Row
10 Straight Arm Lat Pull Down
10 Standing Barbell Curl