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“NCC Qualifier 20.5”

"Pay Your Way," 2020 Northern California Classic Online Qualifier WOD #5

335 2
  • For Time
  • Partition anyhow, complete:
  • 90 Bar Facing Burpees
  • 60 Deadlifts (225/155 lb)
  • 30 Ring Muscle-Ups
  • Every 3 minutes starting 0:00, complete:
  • 30 Double-Unders
  • Time Cap: 18 minutes

With a running clock, as fast as possible complete the prescribed work in the order written. Every 3 minutes, starting at 0:00, complete 30 Double-Unders before proceeding where you left off.

Score is the time on the clock when the 90 Bar Facing Burpees, 60 Deadlifts, and 30 Ring Muscle-Ups are completed.

Movement Standards

Bar Facing Burpee: Athletes must align perpendicular to the Barbell.  The rep begins when the chest touches the floor and ends when the feet land on the opposite side of the Barbell.  Athlete must use a two-foot takeoff.  Athletes are allowed to step back, lunge, or use whatever means necessary to get down and up from the ground. 

Deadlift: The lift begins with the Bar on the ground and finishes with the athlete standing with hips and knees fully extended.  Arms must remain locked during the entire movement.  

Ring Muscle-Up: Athlete must start with arms extended and feet off the ground.  The rep is completed when the athlete shows control with elbows extended above the rings.  The feet must not pass through the ring straps at any time… drop kipping is not permitted.

Double-Under: The rep is completed when the Rope passes twice under the feet.

Scaling Options

For Time
Partition anyhow, complete:
90 Bar Facing Burpees (step over allowed)
60 Deadlifts (185/125 lb)
30 Jumping Ring Muscle-Ups

Every 3 minutes starting 0:00, complete:
30 Single-Unders


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namesake photo

Background: “Pay Your Way” (a.k.a.: “NCC Qualifier 20.5”) was the 5th of 5 total WODs of the 2020 Northern California Classic “Norcal” Online Qualifier competition.

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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