Never forget September 11, 2001.
Warm up:
Run or row 500 meters
Then, 3 rounds of:
10 shoulder stretch with pvc pipe
10 burpees
10 v ups
10 good mornings
10 walking prisoner lunge steps per foot
WOD:
"Arnie"
21 Turkish get ups right arm
50 kettle bell swings
21 overhead squats left arm
50 kettle bell swings
21 overhead squats right arm
50 kettle bell swings
21 Turkish get ups left arm
(70/45)
For time.
Los Angeles County Fire Fighter Specialist Arnaldo "Arnie" Quinones, 34,
was killed in the line of duty on Sunday, August 30, 2009 during the
Station Fire. His emergency response vehicle went over the side of the
road and fell 800 feet into a steep canyon during fire suppression
activities protecting Camp 16 outside the City of Palmdale, CA. He is
survived by his wife Lori and daughter Sophia Grace, born three weeks
after his death.
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