Thursday- “Arnie”


Thursday- “Arnie”

Warm Up

Shoulder Warm up

5 Snatch Grip Presses (back Rack)
5 sots Press (PVC if needed)
10 sit ups


Snatch balance + OHS (% of Snatch)


For Time:
With a single 2 pood kettlebell:
21 Turkish get-ups, Right arm
50 Swings
21 Overhead squats, Left arm
50 Swings
21 Overhead squats, Right arm
50 Swings
21 Turkish get-ups, Left arm
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.


Trust in the Lord with all your heart;
    do not depend on your own understanding.
Seek his will in all you do,
    and he will show you which path to take.

– Proverbs 3:5-6