200m run then 3rds of:
6 OH Plate Step-up
8 Single Arm KB Row (each arm, heavy)
10 Hollow Rock

26min AMRAP
10 Pull-up
15 KBS (53/35)
20 Box Jump (24/20) *Step-down only

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.

5 sets of:
20sec Box Shoulder Stretch
20sec rest

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