Day 15, Monday 11/17 Food, Nutrition and WOD

9:00 AM	Decaf Hot Tea
9:00 AM	Kind Bar - Almond Walnut Macadamia + Protein
12:45 PM	3 eggs
12:45 PM	American cheese = (serv size 1oz)
12:45 PM	MG Eng Muffin 8gr dietary fiber or 35% DV
12:45 PM	97% Fat Free Ham = (serv size 2 oz) actual=2.5 oz
3:30 PM	Dark Choc Almond Zone bar (pre WOD)
7:15 PM	Pan seared rare yellowfin Tuna 7.5 OZ
7:15 PM	Roasted baby squash
7:15 PM	Roasted Brussel Sprouts
7:15 PM	Roasted Carrots
9:15 PM	Pistachios mix w/some Almonds & Cashew (1 OZ)

Day 15	Protein gr	Fat gr	Carb gr	Calories	Sugar gr	Choles mg	Sodium mg
Total ACT	134	59	84	1397	32	732	1780
DV 1700 C	50	55	255	1700	100	255	2040

A better day for Food/Nutrition wise.

CF
STRENGTH: Back Squat (Box) Week 1 (65% x 5, 75% x 5, 85% x AMRAP)...Result = 85% wgt @165 LBs AMRAP 5 X.   Felt a little tweak in Abductor and struggled with WOD
WOD: "Epic Throwdown Gone Bad"  Total reps = 119 (tough squating so wallballs, burpees were harder than normal)2 Rds 1 Min @ Each Exercise:
-Double Unders (1/2 Reps = Score)
-Row (Calories)
-Wallballs (20/14 @ 10ft)
-Burpees
-Straight Leg Sit Ups
-Box Jumps (20/16)
-Rest