– ACCESSORY –
4 Sets:
50’ Single Arm DB Carry OVH Carry
30 sec Low Plank Hold
– WORKOUT OF THE DAY –
Hero Wod Wednesday “Arnie”
For Time:
21 Turkish Get-Ups, Right Arm 50 Kettlebell Swings
21 Overhead Squats, Left Arm 50 Kettlebell Swings
21 Overhead Squats, Right Arm 50 Kettlebell Swings
21 Turkish Get-Ups, Left Arm
RX: 35/53 (only one KB needed)
Behind the Workout:
Dedicated to Los Angeles County Fire Fighter Specialist Arnaldo “Arnie” Quinones, 34, who 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.
The “Arnie” Hero WOD was first posted on the CrossFit Main Site as the workout of the day for Saturday, May 29, 2010.
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