Warm Up
3 sets
8 burpees no jump
20 second tuck L hang from the bar
20 second handstand hold
8 alternating DB Turkish sit ups



Skill work: pull ups
warm up with 20 banded face pulls
A. toe assist pull ups 5 sets 2,2,2,2,1
B. hanging active shrugs x 5 sets of 10 reps
today we are going to alternate between the toe assist pull ups and the shrugs. If you like, you can make the shrugs more difficult by jumping up to chin over the bar and slowly lowering and then doing your shrugs.

WOD
"Jennifer" Hero WOD
26:00 AMRAP
10 pull ups
15 KB swings 53/35 (it's suppose to be 72/53 so swing a DB if you want to go RX)
20 box jumps 24/20"

Background: 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.

“Jennifer,” first posted on the CrossFit Main Site as the workout of the day for September 25, 2015 (“150925“), was the third female hero WOD after “White,” and “Jenny.”