10 burpee box jumps

30 sit ups

15 deadlift 185/135

15 ring dips

30 sit ups

15 deadlift 185/135

15 ring dips

30 sit ups

15 deadlift 185/135

15 ring dips

10 burpee box jumps 

10/9/8/7/6/5/4/3/2/1

Squat clean 115/75

K2E

“Helen” 

400m run

21 kb swing 1.5/1 pood 

12 pull up 

skill bergner warm up 

Open Gym 

THE HOPPER

4 Rounds 

30 push press 75/45

30 sit up 

21-15-9

21 clean 115/75

21 pull up 

150m run

15 clean 

15 pull up 

400m run

9 clean 

9 pull up 

150m run

12 min AMRAP 

7 deadlift 185/135

9 T2B

12 Box jump 24/20

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

 workout is done with a single kb 35/26

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.

Never Forget those that gave the ultimate sacrifice on this day

 

“KAREN”

150 wall ball shots 20/16

Were back at it!! Thanks to everyone for all the hard work and a great grand opening