Ben+R
Strength/Skill:

TABATA Wall Sits

WOD, “B-1 Australian Hero WOD”:

3RFT:
400m Run
21 KB Swings (55/35)
15 Knees to Elbows
9 Ring Dips

Private Benjamin Ranaudo was killed in Afghanistan on July 18, 2009. He was just 22. Ben trained with the crew at CrossFit North Queensland before being deployed. They created this workout to honor him.