Hero WOD, “Arnie”:

21 KB Turkish Get-ups (Right Arm, 70/55#)
50 KB Swings (70/55#)
21 KB Overhead Squats (Left Arm)
50 KB Swings
21 KB Overhead Squats (Right Arm)
50 KB Swings
21 KB 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.