* ALL CLASSES ON MEMORIAL DAY MONDAY ARE CANCELLED EXCEPT FOR 9AM AND 10AM CLASSES. WE WILL BE DOING MURPH. YOU DO NOT NEED TO SIGN UP FOR CLASSES JUST SHOW UP ON TIME PLEASE.
** SCHEDULE FOR REGIONALS CLICK LINK BELOW.
WARM-UP
400M RUN
10 LIGHT/MED/HEAVY KB SWINGS
PLATE/SHOULDER MOBILITY
REVIEW AND DRILL TURKISH GETUPS
WOD
"ARNIE" (45 MIN TIME CAP)
21 TURKISH GETUPS - RIGHT ARM
50 KB SWINGS
21 TURKISH GETUPS - LEFT ARM
50 KB SWINGS
21 TURKISH GETUPS - RIGHT ARM
50 KB SWINGS
21 TURKISH GETUPS - LEFT ARM
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| 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. |
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| RESULTS FROM 5/22/14 |
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| RESULTS FROM 5/22/14 |
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