Skill/Strength: Knees to Elbow/back squat - 

2 x 3 warm up for back squat

EMOM x 8

Odd: Back Squat 4 reps @ 65% 

Even: 6 knees to elbow


U.S. Army Specialist Christopher “Gator” Gathercole, 21, of Santa Rosa, California, assigned to 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, was killed by enemy fire on May 26, 2008, in Ghazni, Afghanistan. He is survived by his brother Edward, sisters Jennifer Daly and Sarah Ferrell, father Edward Gathercole, and mother Catherine Haines.


WOD: “Gator” 25 min Time Cap


Take 5 mins to warm up to front squat weight.


8 RFT:


5 Front Squats 185/125 (60%)

26 Push Ups (Rx: Knees can not touch the ground, and chest must touch the ground)


-1 second will be added to your time for every rep not completed. For example, if you had 3 push ups left to complete at the 25 min mark, then your time will be 25:03.