RAW STRENGTH AND CONDITIONING – OPEN WOD CHALLENGE WEEK 4

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

In this, the fourth week in the lead up to the CrossFit Open 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 4

13 Minute Time Cap – As Many Reps As Possible

This workout is a ladder, to be performed with one less rep of the movement each round.

It is a descending ladder of Overhead Squats and Unbroken Double Unders.

When you have completed the descending ladder of 10,9,8….1 Overhead Squats and Double Unders.

Then with any remaining time complete maximum Muscle Ups.

10 overhead squats (80kg/55kg)

30 unbroken double unders

9 overhead squats

30 unbroken double unders

8 overhead squats

30 unbroken double unders

7 overhead squats

30 unbroken double unders

CONTINUE with 6, 5, 4, 3, 2, 1….. with any time remaining complete maximum repetitions of muscle ups.

Score = Count the total reps completed in the 13 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.