Day 10 - Food / Nutrition & WOD

A Better Day than Day 9

8:30 AM	Lean Scrapple 4.2 OZ
8:30 AM	1/2 MG Eng Muffin 8gr dietary fiber or 35% DV
8:30 AM	1/2 cup egg whites (2 serv)
during day	Coffee 24 OZ
during day	splenda packs 3 total
11:30 AM	Clementine's 4 OZ
1:00 PM	Shrimp 3.5 OZ
1:00 PM	Chicken Soup 9.5 OZ
3:30 PM	Dark Choc Almond Zone bar before WOD
7:30 PM	Brussels Sprouts 3.8 OZ
7:30 PM	Mini Peppers 5 OZ
7:30 PM	yellowfin Tuna 8.8 OZ
9:00 PM	Pistachios mix w/some Almonds & Cashew 2OZ

Day 10	Protein gr	Fat gr	Carb gr	Calories	Sugar gr	Choles mg	Sodium mg
Total ACT	160	50	114	1554	34	418	2053
DV 1700 C	50	55	255	1700	100	255	2040

More Protein, much less and better Carbs

Stength = Box Front Squat PR = 190 lbs

WOD: 10 Min AMRAP:  Result = 6 complete rounds, 7 KBS in round seven-10 Kettlebell Swings (35) -10 Knees to Elbows (knees above parallel, sometimes closer elbows when able to Kip)-10 Push Ups (New Standard)
 
EnduranceWOD: 500m Row Result 1:52:7 (3 seconds higher than 12/14 ROW)
Overall felt physically better than Day 9 (knees/quads)