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!!!!!!!!!
___________________________ ArnieQuinones
"Arnie"
INFERNO Warm-up x 3

Complete for time:

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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