130218

NUTRITION
breakfast- 3 eggs (3 pro), 3 bacon strips (1 pro), 3 sausage links (1 pro) 
(5 block)   2 oranges (4 carb), 4 strawberries (1 carb)
               1/2 avocado (5 fat)
               20oz water
snack-   4oz beef jerky (4 pro)
(4 block 2 oranges (4 carb)
 + treat)12 butter toffee almonds (4 fat)
            20oz black coffee
            *banana nut muffin
lunch-    5oz elk (5 pro)
(5 block) 1 cup cooked white rice (5 carb)
             15 butter toffee almonds (5 fat)
             40oz water
pre workout- "nutrition" bar
post workout- 16oz (1 scoop) MusclePharm ReCon
                    dried mangoes 
dinner- 2 pieces of salmon w/ mayo and almonds
(???)    lots of green beans and carrot fries
           24oz Perrier 

TRAINING
part a- 1000m row, mobility, ohs 
part b- EMOTM for 7:00- 3 ohs (heavy)
               -185, 205, 215, 225, 225, 225, 225
part c- 3 rounds, for time: 13:15
             1. 21 t2b
             2. 15 thrusters 155#
             3. 9 parallette hspu (w/ deficit)
part d- 1000m row (cool down)