Day 32, Monday May 2, Food, Nutrition and WOD

8:30 AM	1/2 cup egg whites (2 serv)
8:30 AM	LOL NS cheese = (serv size 1oz)  Act = .85 OZ
8:30 AM	OM CC Bacon 1 serv 3 strips
during day	Coffee 44 OZ
during day	splenda packs 5 total
during day	Whole Milk 2 OZ
2:00 PM	Lean Scrapple 3.0 OZ
2:00 PM	2/3 cup egg whites (2.5 serv)
3:45 PM	Light & Fit Yogurt
7:00 PM	Hamburger 6.4 OZ
7:00 PM	Mini Peppers 5 OZ
7:00 PM	Onion 4 OZ
7:00 PM	LOL NS cheese = (serv size 1oz)  Act = 1.35 OZ
7:30 PM	Light & Fit Yogurt
9:00 PM	Dark Choc Almond Zone bar
9:30 PM	Almond Butter 2 TBSP
9:00 PM	Cheez It 1.5 serv
10:00 PM	Light & Fit Yogurt

Day 32	Protein gr	Fat gr	Carb gr	Calories	Sugar gr	Choles mg	Sodium mg
Total ACT	149	79	142	1861	55	262	2999
DV 1700 C	50	55	255	1700	100	255	2040

WOD: (warm up included stretching and 500 m row)
STRENGTH: Back Squat Wendler (Result = Wendler week 4 = 85  Lb, 110 Lb, 130 LB with 5 reps to complete)
WOD: "Air Force One"
For Time: Result = 6:59 with modifcation shown below-20 Thrusters (95/65)  (15 reps @ 65 LBs), 20 Sumo Deadlift High Pulls (95/65) (15 reps @ 65 LBs),
20 Push Jerks (95/65) (15 reps @ 65 LBs), 20 Overhead Squats (95/65) (15 reps @ 65 LBs), 20 Front Squats (95/65)  (15 reps @ 65 LBs),  also for OHS and FS used 14# wall ball on 2-25 plates for squating height.   For every minute on the minute you have to perform 4 burpees (I did 2 burpees every minute).   Start with 4 Burpees, then Thrusters

Compare to 110103. (not able to compare since I did 20 reps and 4 burpees) but time on Jan 3, 2011 was 18:59
 Knees tight afterwards and icing required!