Move

10 Rounds:

20 Abmat Sit-ups
5 Ring Rows
10 Dumbbell Bench Press @ 50/35
5 Shuttle Runs (50’)

Workout of the day

BLB WOD #2

9 rounds for time with a 14min time Cap of:
4 HSPU
6 Power snatch
8 Front rack lunges
12 pull ups

Specifics by division

Individual Men (10 min Cap) - 4 RFT of 4 Strict HSPU, 6 Power snatches at 115lbs, 8 front rack lunges 115lbs, 12 C2Bs

Individual Women (10 min Cap)- 4 RFT of 2 wall walks, 6 Power snatches at 65lbs, 8 front rack lunges 65lbs, 6 pull ups

Rx team men - 9 RFT of 4 Strict HSPU, 6 Power snatch at 115lbs, 8 front rack lunges 115lbs, 12 C2Bs

Rx team ladies - 9 RFT of 4 Strict HSPU, 6 Power snatch at 85lbs, 8 front rack lunges 85lbs, 12 C2Bs

Scaled team men - 9 RFT of 2 wall walks, 6 Power snatch at 95lbs, 8 front rack lunges 95lbs, 6 pull ups

Scaled team ladies - 9 RFT of 2 wall walks, 6 Power snatch at 65lbs, 8 front rack lunges 65lbs, 12 jumping pull ups

The flow:

Athletes can only switch after a completed round and must maintain the order they establish at the start (e.i. one athlete cannot be skipped in favour of another). However if an athlete gets stuck at any point and cannot complete the movement they can ask anyone of their teammates to perform the remaining reps of that implement/movement. However this will come as a penalty to the team. The penalty for asking a teammate for help will be simple, the teammate that tags in must perform double the remaining reps of that specific movement. Once this is completed the original athlete will finish the remainder of their round if they are still reps to be completed.

For example: Athlete 1 can only perform 5/12 reps on pull ups. That athlete can ask their teammate to step in. The athlete stepping in must perform double the reps, so in this case 7 reps of pull ups are left so the athlete stepping in must perform 14 reps. Once this is done the original athlete can move on to the next movement, in this case it would be the end of the round and they can tag off and let the next teammate start the next round.