Forged Friday

Today we thank and solute all of our military, police, fire fighters and first responders. We remember that freedom isn’t free and today we WOD for you. Respect and honor. 



For Time: 

21 Turkish get-ups, Right arm 

50 KB Swings 

21 Overhead squats, Left arm 

50 KB Swings 

21 Overhead squats, Right arm 

50 KB Swings 

21 Turkish get-ups, Left arm 

Use one 2 /1.5/1 pood kettlebell.

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.