3 July 2012
CrossFit WOD
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.
Arnie Lite
21-15-9
Turkish Get-ups
Kettlebell Swings
Overhead Squats
Do all three movements one-handed and switch hands every rep. Use as heavy a kettlebell as possible. Compare to the full version here.
CrossFit Home Workout
21-15-9 reps of
Burpees
Sit-ups
Broomstick Overhead Squats
