CrossFit South Rockland

Saturday, July 27, 2019

Hero Saturday 7/27

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.

Warm up 
A- Roll at t-spine and calves/ 2x 7 ring rows and 7 broad jumps

B- KB Warm Up #2
Kettlebell complex
(Explain- one or both KBs or H2H techniques)
5 x 3 consecutive reps (hold on KB throughout the complex)
Swing/ Clean/ Clean and press/ Snatch/ Windmill/ TGU + arm bar

Power swing

26 Minute AMRAP:
10 pull-ups
15 kettlebell swings w/ 1 pood m/1.5 pood
20 box jumps w/20” m/24”

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