Laurie can't believe she's gonna pick that thing up againArnie:
21 Turkish Get-Ups Right Arm
50 KB Swings
21 O-Squats Left Arm
50 Swings
21 O-Squats Right Arm
50 Swings
21 Turkish Get-Ups Left Arm
Choose your KB.
Also see parts 2 & 3
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.
On Ramp
A1: Press 3 sets 10-12 reps at 3021
Rest 1 minute
A2: Dead Hang Pull-Up 3 sets 10.0X0
5 comments:
this is going to suck! see ya at 5ish!
Awesome I cannot wait!
Dean- You need to talk to Kyle about his team crossfit idea! its going to be epic for the gym and CO
yep we discussed it over beers last week, very cool indeed
Dont rub that ish in my face
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