RAW STRENGTH AND CONDITIONING – OPEN WOD CHALLENGE WEEK 3

The WOD Life have partnered with Raw Strength & Conditioning to get you Open Ready!

In this, the third of a four week period, we will be releasing an Open Challenge WOD each Friday (Australian Time) for you to complete by Midnight Monday.

Each of the WODs have been programmed and tested by Raw Strength & Conditioning with an emphasis on getting you in shape for what is to expect in the 2015 CrossFit Open.

Like you needed any more incentive, Raw Strength & Conditioning are offering 1 Free Month’s Programming (Valued at $88) to the Top 3 Finishers in both Male & Female over the course of the 4 weeks.

Open WOD – Challenge – Week 3

11 Minute Time Cap – As Many Reps As Possible

This workout is a ladder, to be performed with an additional rep of movement each round. For example 1 then 2, then 3 etc…until the 11 minute time cap has been completed.

1 Up & Back Sprint shuttle run – 10 meters (Hand must touch the ground over a physical line on the ground)

1 Hang Power Snatch (35/50kg)

1 Deadlift (90/150kg)

2 Up & Back Sprint shuttle run – 10 meters

2 Hang Power Snatch (35/50kg)

2 Deadlift (90/150kg)

3 Up & Back Sprint shuttle run – 10 meters

3 Hang Power Snatch (35/50kg)

3 Deadlift (90/150kg)

Continue with 4, 5, 6, 7….etc until 11 minute time cap.

Score = Count the total reps completed in the 11 minute time cap.

All you need to do is:

1. Complete the workout

2. Note down your time & submit to rawstrengthconditioning@gmail.com

3. For the 3 Male and 3 Female Winners, you will need to verify your workouts via video chosen at random.