workout of the day

WOD

Posted: May 17, 2013

“Peter Lake Hangs From a Star”

Remember, one WOD Saturday at 10:30am.

Review, as a group, the elements of the pre-class dynamic warm-up.

1. Technique review: the pull-up and the chin-up.

2. “Peter Lake Hangs From a Star”
In teams of two,
Run 3200m
200 Deadhang pull-ups

Run as a team, breaking it up as you will (2 miles + pull-ups, or 4 x 800m + pull-ups, or 8 x 400m + pull-ups, etc). Divide the pull-ups equally between you. Scale volume of pull-ups as appropriate; 100 deadhang pull-ups is a challenged best reserved for the most experienced athletes. 30 minute cut-off. Have fun!

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We train and teach CrossFit: running, rowing, gymnastics, calisthenics, power lifting and Olympic-style weightlifting, executed at high intensity, to create athletes of unparallelled fitness. Nothing will get you strong and lean faster than CrossFit. Best of all, it's available to everyone: no matter what condition you're in, we can tailor the program to your ability level. Strength, conditioning, community: Pioneer Valley CrossFit.

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