130317

NUTRITION
breakfast- 4 eggs, 3 bacon strips, 1oz deli sliced turkey
               1/2 avocado
               2 pieces gluten-free bread
               16oz water, 10oz black coffee
snack/preworkout- powerbar
                            20oz Americano (taza)
post workout- 16oz (1 scoop) MusclePharm Amino1
                     dried plantains 
dinner- Italian beef w/ 1 cup cooked white rice and 1/2 avocado
           32oz water
           frooties, "no-bake" cookie
before bed- 1 vit c, 1 vit d, 2 zinc, 2 zma
                  8oz water

TRAINING
part a- 500m row
          10 back extensions, 10 ghd sit ups
          mobility, hang clean warm up
part b- EMOTM for 10:00
              5 UB hang cleans (progressive weights)
                   -185, 195, 205, 215, 225, 235, 245, 255, 260, 270
part c- 5 rounds, for time: 11:58
              1. 9 thrusters 135#
              2. 12 c2b pull ups
              3. 15 kb swings 70#
part d- 500m row (cool down)