IMCF Barbells for Boobs Team WOD
In 2-person teams...
Three rounds for time:
Run 400 meters (must start and finish as a team)
21 Kettlebell swings (53/35)
12 Pull-ups
Then, 30 reps for time:
Clean and Jerk (135/95)
Post total time to whiteboard and comments.
Coach's Notes. (standard Team WOD start time of 0600, warm up prior and be ready for a WOD brief at 0545)
"Helen meets Grace"combines two of CrossFit’s favorite Girl WODs in one workout as a fundraising benefit for Barbells for Boobs and the fight against breast cancer. This is a partner workout with one person working at a time -- except for the 400m runs, which must be performed together. For the rest of the movements (KBS, PU, and C&J), partners can tag-team in and out of the exercises however desired. To keep it legit, partners must high-five (or chest bump, if you feel that's more appropriate today) on every transition. Any questions on execution or scaling? We'll answer them at the WOD brief.
If ever there was a reason to go Beast Mode, it's to save the ta-tas. BM option is to follow the same format, but each member completes the full rep scheme (21 KBS / 12 PU per round, 30 total C&J). Again, only one athlete working at a time.
FUNDRAISING. If you would like to make a donation on behalf of IMCF, register as a fundraiser,or purchase B4B gear, you can do it all here. There are no fancy rules...donations are not tied to your performance or your team score. The WOD is simply an event to raise awareness, and you can donate as much or as little as you like to support the BFB mission. If you choose to register as a fundraiser, the site has built in tools to publicize the effort through your social media sites. If you raise $80, there's a t-shirt in it for you. All net proceeds benefit the B4B organization and Mammograms in Action.
Training Videos.
- "Helen Meets Grace" - WOD demo with information on the the B4B effort and organization.