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“NCC Qualifier 21.3”

"Karen by the Bar," 2021 Northern California Classic Online Qualifier WOD #3

757 4
  • For Time
  • Partitioned any way, complete:
  • 150 Wall Ball Shots (20/14 lb)
  • 50 Bar Muscle-Ups
  • Time Cap: 18 minutes

Athletes must complete 150 Wall Ball Shots and 50 Bar Muscle-Ups as quickly as possible, partitioning the work any way they like.  

Score is the time on the clock when the workout is completed.

Movement Standards

Wall Ball Shot: Athlete must pass through a full squat at the bottom of the movement and clearly strike the target at the top.  The bottom of the male target is set at 10 feet, the bottom of the female target is set at 9 feet.  

Bar Muscle-Up: Athlete must start with feet off the ground and arms fully extended. The rep is complete when their body is above the Bar with the arms fully locked out under control.  There is no penalty for the toes going above the Bar. Glide kipping is allowed.

Scaling Options

For Time
Partitioned any way, complete:
150 Wall Ball Shots (20/14 lb)
50 Pull-Ups


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Background: “Karen by the Bar” (a.k.a.: “NCC Qualifier 21.3”) was the third of 5 total WODs of the 2021 Northern California Classic “Norcal” Online Qualifier competition.

Norcal Classic is a 3-day event highlighting different aspects of fitness culture and lifestyle in the Northern California region to be held on May 21-23, 2021.

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