Molon Labe CrossFit

DYNAMIC WARM-UP

Strength: EMOM 10 minutes of:
-Even: 5 Push press @135/95
-Odd: 5 Strict handstand push-ups (RX+ 2X45 pound plates per side deficit)

Complete as much of the Hero WOD “GATOR” as possible in 26 Minutes

8 Rounds for time of:
-5 Front squats @185/135 (no rack)
-26 Ring push-ups
U.S. Army Specialist Christopher “Gator” Gathercole, 21, of Santa Rosa, CA, assigned to 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, WA, 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.

gator

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