Ending the week on a positive note!

Anji met Brian and I at our house at 2:30 this afternoon. Brian hit up some heavy front squats while Anji graciously (but not gently) mashed out my quads. Afterward I hit up 3 X 10 Front Squats @ 135 + 65 in chains. Hips felt good, and I missed moving some weight.

Then we piled into the car for a session at Crossfit Sparks Elite where we met up with our fellow Strata hermano, Chandler.

Brian, Anji and myself hit up a mainsite WOD from a year ago.

Seven rounds for time of:

15 foot Rope climb, 1 ascent
10 Wallball shots, 20 pound ball
15 Kettlebell swings, 1.5 poods
20 Double-unders

Used the Get Rxd 20 lb medicine ball, which has a much different feel than the Dynamax. Had some accuracy issues with WBs and DUs today, but made up for it by going UB on KB swings.

Quick break, then Brian and I hit up a fun partner WOD

Alternating rounds, complete 3 rounds each of:
Row 300 meters
200 meter Mixed carry (50# sandbag/50# DB)
10 Burpees facing the Erg

-21:16

Coached from 5:30-6:30, came home, slammed some whey, then back into the garage for a final workout before Soul Night.

4 rounds of:

Power Clean X 5 reps @ 75%
20 hand release Push-ups
40 steps Walking Lunge

(Rest 2 minutes)

-1:56, 1:52, 1:51, 1:52 @ 240 lb.