MOBILITY: forearm smash on the ball
Warm up: 10 min AMRAP
200 m row
10 banded passthroughs
10 goblet squats
walking quad stretch
cherry pickers
SKILL/STRENGTH:
10 min EMOM
EVEN- work on TGU
ODD- 6 OHS w/ KB, work up to WOD weight
WOD: Main Site Monday
"Arnie" (25 min cap)
21 TGU - Right arm (70/55)
50 KBS (70/55)
21 OHS -Left arm (70/55)
50 KBS (70/55)
21 OHS- Right arm (70/55)
50 KBS (70/55)
21 TGU- Left arm (70/55)
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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