Monday May 24, 2021

NCC is over and many of you participated. Whether you did the qualifier, supported the athletes by cheering them on or you volunteered some, or all, of the past three weekends; you helped us pull off an amazing event in a time when amazing events are not happening. The best part of that event is you. Thank you to those of you who chose to be a part of it.

Warm Up

3 rounds
Run 1 lap
5 pull-ups or ring rows
10 push up to downward dog
15 squats


Back Squat


12 min AMRAP
10 unbroken wallballs 20/14
10 pull ups
*if you break a set of wallballs before 10, rest and restart at zero.

T1: modify or adjust movements as needed-recommendation: 6 unbroken wallballs and 6 pull-up

T2: as written

T3: 15 unbroken wallballs and 3/2 ring muscle ups

Sunday, May 23rd, 2021 at 9:12 pm / WODS