day3 back

so didn't plan on going to the gym today but after i saw the workout on Nadine's blog, i just had to do it. I just canceled for tomorrow since it going to be a shoulder workout. Since i worked the crap out of my chest, back, and legs, in todays workout, i figure going tomorrow might be pointless for me since i can't do shoulder work yet. Today was a great workout. It was a humbling one for sure. Shoulder hurt a little on the pushups but other than that it was a pretty pain free workout. I think it took me almost 40 minutes to complete the thing. i don't know how people do those leg circuits without having to stop. i feel the biggest lactic acid burn ever when doing those.
Workout:
2 rounds:

10 pass-through
10 overhead squat
100 jump rope

WOD(in reverse order. i stole this from Nadine's blog):
1000m row
50 push-ups
25 mountain climbers
25 2-hand swings (24k)
Leg circuit
50 sit-ups
25 mountain climbers
25 2-hand swings
Leg circuit
50 Russian twists (16k)
25 pull-ups (dead hang)
25 2-hand swings
Leg circuit
37minutes and a lot of seconds.

Diet:
8am Muscle Milk
2pm Gravy's Desario Scramble with Hashbrowns
8pm Muscle Milk