4300 Tuesday 12/9/2025

Written By 9

NIGHTMARE BEFORE CHRISTMAS
FRIDAY 12/19

2 SYNCHRO STRICT PULLUPS

A
Coach led warmup
(10 min)

B
Strict Press
Work to heavy
(16 min)

C
Team of 3

5 rds
Ride 12/9
5 shuttle burpees
10 DB Snatch
5 shuttle burpees
Ride 12/9 cal

*Waterfall start. P1 rides then moves to shuttle while P2 rides. Then P1 will move to snatches, P2 shuttle and P3 ride, etc. P1 will get back to the bike then will have to wait until P2 and P3 finish the second ride before starting the next round.
*Shuttle burpee = Run 25' + burpee at the line. End with burpee
*22 min timecap

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4299 Monday 12/8/2025