thursday's workout

3 rounds:
10 pumps
5 spiderman
75 jump rope

Strength: Push Press - 2 warm up sets of 5 reps each, then 6 work sets (3-3-3-1-1-1) followed by 8 ring rows:

/95/135/155/185

WOD: Grind

3 rounds:
3 sandbag get ups (heaviest bag)
10 power wheel roll outs
1 min. rest

2 rounds:
12 weighted sit ups (45/45/45)
5 plank (20k/20k)
1 min. rest

Diet
8am 46g whey protein
noon: lean body shake
4pm: lean body shake
5pm: 3 big sugar cookies
7pm: 6 oz chicken breast with hummus