WOD

Strength
Back squat 8-8-5-5-3-3-1-1

AMRAP 7
20 DB snatch 50/35lb
:30 Hollow hold

Metcon
For time:
2,400-m run
then
5 rounds:
15 push-ups
15 toes-to-bars

Metcon
3 rounds for reps of:
1:00 double-unders
1:00 push presses 75/55lbs
1:00 air squats
– No rest between movements.

Post workout Skill
Every 2 minutes x 5
3 Thruster
*ascending

Metcon
EMOM 15 (alternating)
20 Unbroken Wall ball AHAP
15 Burpee
15 Abmat sit-up

Strength
OHS 2-2-2-2-2-2-2

Metcon
500m row

"Jennifer"
AMRAP 26
10 Pull-ups
15 Kettlebell Swings 53/35
20 Box Jumps 24/20"

Canadian 1st Class Constable Jennifer Kovach of Guelph, Canada, died March 14, 2013, when her squad car was involved in a motor-vehicle accident while she was responding to a call for service. The 26-year-old fulfilled her dream of becoming a police officer serving her community and the Guelph Police Service for four years before her death. Kovach is survived by her mother, Gloria; father, Bill; brother, Brian; grandparents, Chester and Elvira Janicki; boyfriend, Kyle Schlosser; and many other friends and family.