A HERO workout for a fallen firefighter......"Arnie".

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.

A fund for Arnie's family has been established by the
Los Angeles County Fire Department.

We will only have the 8am class on Memorial Day Monday May 31, 2010!!!!!!!!!

INFERNO Warm-up x 3

Complete for

21 reps Turkish Get-ups Right Arm

50 reps KB Swing

21 reps One Arm Overhead Squat Left Arm

50 reps KB Swing

21 reps One Arm Overhead Squat Right Arm

50 reps KB Swing

21 reps Turkish Get-up Left Arm

*Turkish Get-up is starting from shoulder blades on the mat to fully standing then going back down to the mat with shoulder blades touching.

**Same weights for all the movements (70#KB, 53#KB)

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Bill Grundler
25:49 on today's WOD - video [wmv] [mov]

Turkish Get-up Part 2, Jeff Martone [wmv][mov» Aug 21
Turkish Get-up Part 3, Jeff Martone [wmv][mov» Sept
16 07