Day 4 Week 4 - 12 Week Half IM Training

Woke at 5:00 AM.

Training
CF - (6:00 AM)
CF Midland 
3x
150m run
bear crawl
5 ninja situps
backwards bear crawl
10 squat jumps
then...
Team WOD.
Me and two other guys had to do 500 double-unders and 500 box jumps as fast as possible. It took us about 22 minutes. I ended up doing 200 DBUs and 170 box jumps
(30' total)

SS (2:30 PM)

10:5 x 2
2:1 x 2
Did 500 in 10:05, then 500 in 10:16
2' intervals were about 112 yards each
( 45' total)

Nutrition
Pre-workout - homemade banana bread energy bar
Breakfast -  green drink I got at HEB, pictured below...REALLY good, handful of cashews
Snack - had some celery and almond butter on road driving home
Lunch - salad (spinach, okra, broccoli, onion, jalapeno, tomato, sprouted mung beans, tahini dressing)
Pre-workout - banana bread energy bar
Dinner - same as lunch

Snack -watermelon, grapes, frozen mangos, walnuts