Boy, Angie really took its toll on you guys, huh? I can't remember ever having done that workout, and having so many people completely wrecked for DAYS afterwards. Make sure you're drinking plenty of water, and doing some light stretching at home so you don't get too stiff. We make an effort to put at LEAST 100 pull-ups in the programming every week, so it was a little surprising to have everyone so sore. Sorry guys! If I could waive my magic not-sore-wand and make it all go away, I totally would.

The strength work yesterday was pull-ups 5-5-5-5-5. Treat these like you would any regular strength movement. Rest 2-3 minutes between sets, and try to go heavier with each set. If you cannot do unassisted pull-ups, then work your way up to a thinner band. If you CAN do pull-ups, then strap on a weight belt, and grab some weighted pull-ups.

The metcon was another doozey from Wild Bill's laboratory.

10:00 AMRAP of:
5 hang power cleans (50/35kg's)
5 front squats
5 push jerks

What a great workout! Bill wanted everyone to scale so that they could get at least 5 rounds, and everyone did great! Congrats to our newcomers, Sam and Kinsy on their fantastic performance yesterday! Sam's squats are looking mighty fine these days, and Kinsy has a FIERCE determination that is going to make her a strong CrossFitter!