The Rooftop Of Dreams.
It's where the magic happens!!
Pic: Angela Clancy

 Hero WoD: "Arnie"

Complete For Time: 

21 Turkish Get Ups, Right Arm

50 Kettlebell Swings

21 Single Arm Overhead Squats, Left Arm

50 Kettlebell Swings

21 Single Arm Overhead Squats, Right Arm

50 Kettlebell Swings

21 Turkish Get Ups, Left Arm

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M: 32kg ---|--- W: 24kg

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This workout was created to honour Los Angeles County Fire Fighter Specialist Arnaldo "Arnie" Quinones. Click here to see when it first posted on ".Com".

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• FANTASTIC workout for us to get our teeth stuck into!!
• This WoD is one THE hardest Hero WoDs out there. In fact it is one of there hardest CrossFit WoDs full stop!
• There is so much going on for the body to tackle you really need to have your wits about you from the get-go.
• There weight is heavy. Aside from the Swings the reps are all on one side in each component so this leads to much fatigue. The "TGU" is a brilliant move that promotes flexibility and coordination as much as it does strength. Don't try to rush these reps as you will more likely come off second best.
• The Overhead squats. Now this is a move that many avoid like the plague. Mainly because they aren't good at them (harsh truth!). Add in the single arm element and this one really becomes  challenge!! Embrace getting uncomfortable with your positions. If it’s a flexibility situation rest assured we will find suitable modifications. BUT this also means you have a hold
• in your fitness that requires fixing.
• Overall this WoD may mean that WE ALL NEED TO SCALE IT. Let us remind you that there is nothing with that. If fact if you aren’t scaling in some form or fashion every now & then you need  to ask yourself if you are really progressing along your journey.
• lets get open minded and ready to roll! Pumped to see everyone tackle this one!
• Hold the standards. Form is priority as always.
• Scale as needed.
• Stay Humble. Work Hard. Be Happy.

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