130501

Nutrition
meal #1- 3 eggs (over-easy)
               3 strips beeler's bacon
               24oz water, 20oz black coffee
meal #2- 6 cups spinach w/ 3 tbsp panera balsamic vinaigrette dressing
               2 smoked chicken drumsticks
               24oz water
meal #3- 1 packet deluxe mixed nuts
              24oz water
meal #4- 1 coconut cream pie lara bar
               1 pecan pie lara bar
post-workout- 16oz (1 scoop) musclepharm recon
                        12oz water
meal #5- Qdoba- steak burrito on flour tortilla w/ extra rice, pico salsa, sour cream, lettuce and cheese
               24oz water, 8oz mango kombucha
meal #6- 12oz vitamin d milk w/ 1 scoop musclepharm combat
               1 vit c, 1 multi-vitamin, 3 zma

Training
a) 300m row
    dynamic exercises
    back squat warm-up sets
b) EMOTM for 10:00
      ---3 back squats (high-bar) @ 365#
c) CF Invictus WOD
    500m row--50 double-unders--40 kb swings 53#--30 wall balls 30#--20 toe-2-bar--10 bar muscle-ups
      I. 5:00 amrap- 20 wall balls
       ---3:00 rest---
      II. 7:00 amrap- 16 toe-2-bar
       ---3:00 rest---
      III. complete- 10:32