WOD

Metcon
Partner WOD
AMRAP 25
25 Calorie row or bike
25 T2B
25 Box jump over 24/20"

Wendler 531
Back squat/Press Week 3
5@40%
5@50%
3@60%
5@75%
3@85%
1+@95% - goal 6

Metcon
AMRAP 5
15 Burpee
3 Wall walk

Metcon
CF OPEN 12.4/13.3
AMRAP 12
150 Wall Balls 20/14lbs 10/9'
90 Double Unders
30 Muscle-ups

Wendler 531
Deadlift/Bench press 3
5@40%
5@50%
3@60%
5@75%
3@85%
1+@95% - goal 6

Metcon
AMRAP 5
:30 Hollow hold
30 Air squat

Metcon
3 RFT
800m Run
20 Shoulder to OH 95/65
20 Pistol (alternating)

"Jennifer"
AMRAP 26
10 Pull-ups
15 Kettlebell Swings 53/35lbs
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.