130208

NUTRITION
breakfast- 3 eggs (3 pro), 3 bacon strips (1 pro), 3 sausage links (1 pro),  
(6 block)   1oz turkey (1 pro)
               1/2 avocado (5 fat), 1 tbsp hummus (~1 fat)
               1 banana (3 carb), 1 orange (~2-3 carb)
               24oz water
snack-    4oz turkey (4 pro)
(4 block) 1 banana (3 carb), 1/2 orange (1 carb)
             12 butter toffee almonds (4 fat)
             20oz black coffee
lunch-    smoked chicken wings (~5-6 pro)
(5 block) 1 cup cooked white rice (5 carb)
             15 butter toffee almonds (5 fat)
             24oz water
snack-    3oz turkey (3 pro)
(3 block) 1 cup cooked oatmeal (3 carb)
              1 tbsp almond butter (3 fat)
              10oz black coffee
dinner- 1/2 hyvee pizza, garlic bread
(cheat) 1.5 miller chill
before bed- 24oz water, fish oil, vitamin D

TRAINING
part A- 1000m row, mobility
part B- EMOTM for 10:00- 
             ODD 8 ring dips
             EVEN 6 alternating pistols 
part C- 5 rounds, for time: 13:40
             1. 8 hspu 
             2. 8 stone to shoulder (116#)
             3. 350m row
part D- 20 muscle ups, for time: 4:11 (4:34 on January 11th)