4310 Friday 12/19/2025

NIGHTMARE BEFORE CHRISTMAS
-TODAY-

12 LAP RUN

A
Coach led warmup

B

NIGHTMARE BEFORE CHRISTMAS / UGLY SWEATER WOD

w/ a Partner
1 Synchro Wall Walk + Wall Facing HSPU
2 Synchro Strict Pull Ups
3ea arm, Synchro DB Clean & Jerk
4 Synchro T2B
5 Bar Muscle Ups, Shared
6 Synchro Pushups
7 Cal Ride Each, Alt
8 Burpee over partner
9 Synchro Squat Jumps w/1DB each
10 Box Jump Overs (30/24), Shared
11 Devils Press (50s/35s), Shared
12 Lap Run, Shared
*50 min timecap
Format is like the song - 1, 2-1, 3-2-1, 4-3-2-1 … 12-11-10..1

Solo
1 Wall Walk + Wall Facing HSPU
2 Strict Pullups
3ea arm, DB Clean & Jerk
4 T2B
5 Bar Muscle Ups
6 Pushups
7 Cal Ride
8 Burpees
9 Squat Jumps w/1DB
10 Box Jump Overs (30/24)
11 Devils Press
12 Lap Run
*50 min timecap