Workout of the Day

12 Days of Xmas, Day 9 – “GATOR”

Warm up

Run/Row 800m, Stretch and mobilise

Junk Yard Dog

Front Squat tekkers


8 Rounds for time:

  • 5 Front Squats @ 50kg/85kg
  • 26 Ring Press ups

*Scale the weight/reps as needed, Normal Press ups can be done in replace of Ring Press ups*

TIME CAP: 25 minutes

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.

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