Hump day......literally!

6am

muscle milk

coffee and cream

handful of almond crunch

8am

muscle milk

12pm

powerbar protein

1pm wod:

stair climb with 100lb sand bag: 1- bearhug carry, 2- zercher carry, 3-right should, 4-left shoulder, 5- backward carry

rest 5 min

20meter sandbag drag sprint: 50#,100,150,200,250,300(always 30# plates on sled)

rest 5 min

5 clean and jerk keg with water, 5 spider lifts 150# sandbag, 10 lunges with 100# sandbag on shoulder, cement ball sprint(bring all items to 5foot deck) 2:55

rest 5min

3L/3R, 2/2, 1/1: sandbag getup 50#, 100#, 150#

3pm

steak 7oz

9pm

1 cup coconut rice

i order of pupmkin chicken curry

3 cups oj

1 cheese stick