Saturday 

Today we honor Ben Callahan. He was a full of life athletic 10-year-old boy with a bright future ahead of him. All our hearts go out to the Callahan family at this time. Please join us in this wod and click the link below to read more about Ben and to donate.  God Bless

https://www.mealtrain.com/trains/821v65

Wod #1 as Individual: 
“Ben-Ben” 

Perform 3 Rounds of: 

Station 1: 

10 Tire Flips 

10 Burpees 

10 Box Jumps 30/24 

– rest 60 secs

Station 2: 

10 Deadlifts @ 1.85/1.25 X BW (Heavy) 

10 Burpees 

10 Butterfly CTB Pull Ups 

– rest 60 secs
Ben’s loved sprint style workouts and heavy. His max deadlift was 185 at a 100lb BW.
These rounds are to be performed in an alternating format and really hard.
Wod #2 in Teams of 3: 

“Ben The Warrior” 

2 Total Rounds: 

3 Mins of Max Deadlifts 185/125 (mod: KB DLs) 

– 1 min rest 

3 Mins of Max Box Jumps (mod: step ups) 

– 1 min rest 

3 Mins of Max Stones (mod: med balls) 

– 1 min rest 

3 Mins of Max Pull Ups (mod: kb swings) 

– 1 min rest 

5 Mins of Max “Cheater” Burpees (don’t open your hips fully)

– 1 min rest
The #2 was Ben’s name. The 3 is for the 3 brother. The 5 is for the family of 5 including parent’s Dave and Paula.

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