130224

NUTRITION
breakfast- 3 eggs (3 pro), 1/2 cup egg whites (2 pro), 3 sausage links (1 pro)
(6 block)   1 banana (3 carb), 1 orange (2 carb), dried mangoes (1 carb)
                1/4 avocado (2.5 fat), 4 tbsp hummus (3.5 fat)
                20oz black coffee 
preworkout- 24oz water, 12oz Americano
post workout- 16oz (1 scoop) MusclePharm ReCon
lunch/dinner- @ Blue sushi- calamari, tan roll, super asparagus roll, philly roll
                                         48oz water, 20oz tea
snack- piece of paleo banana bread, 1 spoon gilato
          10oz "sleepytime" tea

TRAINING
part a- 1000m row, mobility, shoulder 2 overhead (warm up sets)
part b- "open workout 12.3": 18:00 amrap:
               1. 15 box jumps 24"
               2. 12 shoulder 2 overhead 115#
               3. 9 toes 2 bar 
           ---12 rounds + 3 box jumps (435 total reps)---
               **finished 13th round after time was up**
               **score in 2012 open: 11 rounds + 5 box jumps (401 total reps)**