6161 E Main St
Farmington, NM 87402
(505) 801-9603

WOD 01/31/16

January 30, 2016

WOD: “Arnie”
For quality, with a 70/53 lb 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

*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.

Post WOD Mobility: Lacrosse ball to infraspinatus, 3-4 minutes each side, then dowel internal rotation (chicken wing) stretch, 1-2 minutes each

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