130301

NUTRITION
preworkout- 16oz Americano (Starbucks)
post workout- 16oz (1 scoop) MusclePharm ReCon
breakfast- Starbucks- bacon/egg/cheese sandwich
                                sausage/egg/cheese sandwich
                                16.9oz Perrier
lunch- Tyroni's- pizza buffet :)
                       48oz water
preworkout #2- 12oz Americano (Starbucks)
post workout #2- 16oz (1 scoop) MusclePharm ReCon
dinner- shrimp fettuccine alfredo, bread, asparagus, angel food cake dessert
           20oz tea/lemonade, 16.9oz water
snack- candy (skittles, sour patch kid)

TRAINING
Morning Session:
part a- 1000m row, mobility
part b- Open workout 12.4 
              12:00 amrap
                  1. 150 wall ball shots ("Karen")
                  2. 90 double unders
                  3. 30 muscle ups 
               *260 total reps (20 muscle ups)
               *251 total reps in 2012 
part c- 1000m row (cool down) 

Afternoon Session:
part a- 500m row, mobility, 3 rounds: 1 muscle up to 7 ring dips, handstand 
                                                        walk, 8 alternating pistols
part b- EMOTM for 20:00
              ODD- 2 UB power snatch + 1 OHS @ 185#
              EVEN- 10 box jumps 24"
part c- partner sprints x 5 down/back 
part d- 8 muscle ups (to finish out 30 for the day (actually made it 31))
              -worked on transition and kip