Fire Fighter Physical Fitness

To end “WOD Week” we have a Hero workout for you here at CrossFit Scottsdale. This is the first time we have done this particular Hero WOD in class but as usual it is important we give our all on these workouts in memory of the brave men and women who have lost their lives serving our country. Intensity levels should be nearly exceeding threshold as we honor Arnaldo “Arnie” Quinones, a Los Angeles County Fire Fighter Specialist who was killed in the line of duty on Sunday, August 30, 2009 at the age of 34 during a 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. Arnie is survived by his wife Lori and daughter Sophia Grace, who was born just three weeks after his death.

Hero Workout: “Arnie

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

(72/55#)