090713 Saturday

With kellie, Amy, Danielle 

A. "Jackie" = 8:07 PR

B. 10RM - Front Squat - try to beat last weeks = 178x6 legs were dead form was bad and felt heavy 

C. = 11:56

4 rds

15 Pullups

15 Thrusters 63#

15 Burpees

*thrusters first 3 sets unbroken last set did 10 and 5, Pullups  first 3 sets unbroken think last set was 10  and 5 burpees were tough had no shoulders

Nutrition

Coffee

1/2 cup oatmeal plain, 2 eggs, Oj w/ hmb + creatine

Sfh protein w/hmb+ creatine

Vanilla cupcake (at bday party had no other food ) 

1 grilled chicken breast w/tomato in small wheat wrap

1/2 pure protein bar

Tilapia with mango salsa, steamed broccoli, little rice