Day 19, Friday, January 21 Food / Nutrition / Wod

9:00 AM	Lean Scrapple 4.6 OZ
9:00 AM	1/2 MG Eng Muffin 8gr dietary fiber or 35% DV
9:00 AM	1/2 cup egg whites (2 serv)
during day	Coffee 40 OZ
during day	splenda packs 4 total
during day	Whole Milk 2 OZ
1:30 PM	Pistachios mix w/some Almonds & Cashew 2OZ
1:30 PM	97% Fat Free Ham = (serv size 2 oz) actual= 3 oz
3:30 PM	Dark Choc Almond Zone bar before WOD
7:30 PM	Cauliflower 8 OZ
7:30 PM	Roasted Mini Peppers 6 OZ
7:30 PM	Seared Rare Yellowfin Tuna 8 OZ
9:00 PM	Kind Bar - Almond Walnut Macadamia + Protein

Day 19	Protein gr	Fat gr	Carb gr	Calories	Sugar gr	Choles mg	Sodium mg
Total ACT	148	68	95	1583	31	238	2533
DV 1700 C	50	55	255	1700	100	255	2040

STRENGTH: Bench Press Wendler Week 1 Result = Amrap @ 85% or 110 lbs for 7 repsWOD: 20 Min AMRAP Of:  Result = 7 Rounds complete then 5/2/0 in 8th round-Start with 8 Rounds Tabata Sit Ups Result = 8 reps

Then AMRAP OF:
-5 Push Jerks (@75), 10 Alternating Pistols (using 20" box), 15  Bar Bent Over Rows* (@75) then switched to deadlifts after 15 mins

Other than my back being fried,  FRIDAY was a good day!