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“NCC Championship 19.7”

2019 Northern California Classic Championship WOD #7

234 9
  • EMOM For As Long As Possible
  • 3 Wall Ball Shots (20/14 lb)
  • 3 Pull-Ups
  • 6 Wall Ball Shots (20/14 lb)
  • 6 Pull-Ups
  • Continue with this pattern, adding 3 reps to each movement after every round.

Beginning with 3 Wall Ball Shots and 3 Pull-Ups, rest until 1:00 then add 3 additional reps to each movement every minute on the minute until failure to complete designated reps. Complete 3 reps each the first minute for round one, then rest until 1:00. Complete 6 reps each in one minute for round two, 9 reps each for round three, and so on.

Score is the total number of repetitions completed.


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Background: “NCC Championship 19.7” was the 7th of 8 total WODs of the 2019 Northern California Classic “Norcal” Championship competition.

Norcal Classic is a 3-day event highlighting different aspects of fitness culture and lifestyle in the Northern California region held on June 28-30, 2019 at River Front Park, West Sacramento.

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