WHEN: October, 17th 9:00am – 12:00pm

WHERE: Diablo CrossFit

Donation Amount: $25.00 (minimum to participate in the workout) Please sign up on Mindbody HERE if you will be participating in the workout

DONATIONS: Help DCF & make your donation directly to Barbells for Boobs & Mammograms in Action. CLICK HERE

SUPPORT: WEAR PINK & come cheer for your friends!!
Want to participate in the workout ? Please sign up for a heat time HERE


Workout – Barbara Meets Grace
Teams of two will complete 1 round of Barbara, Grace, 1 round of Barbara
Teams can be Male/Male, Male/Female, Female/Female
Barbara divided work between partners
20 Pull ups
30 Push ups
40 Sit ups
50 Air Squats
30 Clean and Jerks (135/95) divided work between partners as necessary
All participants must be registered at Diablo CrossFit and pay in ADVANCED in order to participate; money will be donated directly to B4B.
To register, sign up for a heat time, Click Here. There will be 10 teams per heat. Scaled and RX will be mixed in together.
Rx and Scaled division:
Scaled division must do the prescribed scaled weight – you cannot do an in between weight.
Grace scaled barbell weight: 115 for men, 75 for women.
You must arrive to CHECK IN and WARM UP at least 30 min in advance.
For your participation fee and donation, you can request a receipt at the door for tax deduction.
Thank you for your support of this awesome charity on behalf of Diablo CrossFit!

Barbells for Boobs is a non-profit organization who provides funding to breast centers globally through our Mammograms in Action ® Grant Program as a “last resort” resource for thousands of people who do not qualify for government funding or other charitable resources in the detection of breast cancer. Funding for screenings and diagnostic procedures is not only a necessity, but really does save lives.

Mobility: Ankle Mobility

Skill Practice Warm Up: ring dip and muscle up progressions

Strength: None

Metabolic Conditioning: “Shanghai Noon”  AMRAP in 16 minutes  Partner WOD
10 round trip sled pushes 20′ out/20′ back (Performance: +140lbs, Athletic: +90* lbs, Health: +50
40 db power snatches (Performance: 45lb / Athletic: 30lb*/ Health: 20lb)
40 hip extensions
400m run with sandbag (80/60*/45) – both partners run, one sandbag per team
*Women’s “As Prescribed” weights and reps (Rx)
Scaling Guide: 2 – 4 rounds
Log your results online by clicking here.
Compare to: June 13, 2015
Coaching Tips: Switch often so that your overall pace as a team is quick. Don’t worry about
splitting up the work evenly if one person is quicker than the other. It is okay to do more of the
stuff you like and have your partner do the stuff they like!

Optional ‘Cash Out’: 10 Russian kb swings, 30 double unders, 3 rounds

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