Friday 1-17-14

 In WODs

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.

Warm Up

Coach’s Choice



Turkish Get Ups



With 70/53 KB
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


Travel WOD

100 jump tuck burpees

**perform a jump tuck in place of the jump.  A jump tuck is an explosive jump bringing your knees above your hips 

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