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“NCC Qualifier 20.3”

"FGB 400," 2020 Northern California Classic Online Qualifier WOD #3

219 11
  • For Time
  • 80 Wall Ball Shots (20/14 lb, 10/9 ft)
  • 80 Cleans (75/55 lb)
  • 80 Box Jump Overs (24/20 in)
  • 80 Shoulder-to-Overheads (75/55 lb)
  • 80 calorie Row
  • Time Cap: 25 minutes

With a running clock, as fast as possible complete the prescribed work in the order written.

Score is the time on the clock when the 80 calorie Row is completed.

Movement Standards

Wall Ball Shot: Athlete must start with the ball off the ground, pass through a squat with the hip clearly below the knee, and hit the prescribed target.

Clean: Bar must start on the floor and finish in the front rack position with elbows in front of the Bar and full extension of knee and hip.

Box Jump Over: Athletes must start on one side of the Box and jump off two feet.  The repetition is complete when both feet touch the ground on the opposite side of the Box.  At no time can the hands touch the Box.  Lateral or Box Facing Jumps are permitted.  

Shoulder-to-Overhead: The reptition begins with the bar in a front rack position.  The athlete may push the Bar to overhead by any means necessary, but must come to a controlled and fully locked out position overhead for the rep to be complete.  Hips and knees must also be locked, with the feet underneath the hips. 

Scaling Options

For Time
60 Wall Ball Shots (20/14 lb, 10/9 ft)
60 Cleans (75/55 lb)
60 Box Step Overs (24/20 in)
60 Shoulder-to-Overheads (75/55 lb)
60 calorie Row


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namesake photo

Background: “400 FGB” (a.k.a.: “NCC Qualifier 20.3”) was the 3rd of 5 total WODs of the 2020 Northern California Classic “Norcal” Online Qualifier competition. It was inspired by the “Fight Gone Bad” Benchmark WOD.

Norcal Classic @northern_california_classic was a 3-day event highlighting different aspects of fitness culture and lifestyle in the Northern California region to be held on May 29-31, 2021 in West Sacramento, CA. The live events were cancelled due to the COVID-19 pandemic restrictions.

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