Workout of the Day (WOD)

For time:
On a 2:30 clock:
20 front squats 95/65# MRX 75/55#
12 burpees over the bar

On a 2:30 clock:
16 front squats 135/95# MRX 115/80#
12 burpees over the bar

On a 2:30 clock:
12 front squats 185/125# MRX 135/95#
12 burpees over the bar

On a 2:30 clock:
8 front squats 205/135# MRX 155/105#
12 burpees over the bar

On a 2:30 clock:
4 front squats 225/155# MRX 185/125#
12 burpees over the bar

– Rest the remainder of each 2:30 window.

10-9-8-7-6-5-4-3-2-1 reps for time:
Bench presses
Chest-to-bar pull-ups Rx+Strict C2B MRX Pull-ups
– Bench press body weight. MRX 3/4 Bodyweight

21-15-9 Reps for time of: 
Sumo deadlift high pull 95/65# MRX 75/55#
Overhead squats

Compare to March 2, 2011.

Rest day

Jennifer
Complete as many rounds as possible in 26 minutes of:
10 Pull-ups
15 Kettlebell swings 55/35#
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.