9 am Virtual WOD: Class Link https://us04web.zoom.us/j/ 712557348?pwd= V0FTQnBBK1F5MU9jWVRqWk94bWlFdz 09

Meeting ID: 712 557 348
Password: 078645

Arnie-Crossfit HQ Hero WOD

21 Turkish get-ups, Right arm 70/53
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.

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At home, no equipment workout:

Death By Burpee Broad Jump

Death By 10m Run

Minute 1 = 1 rep, rest for the remainder of the minute

Minute 2= 2 reps

Minute 3= 3 reps

Keep going until you cannot perform the correct amount of reps in that minute