1.10.13 "Nightmare on Bourbon Street"


SWOD:

Back Squats AHAP - 5x3

30 Pistols (15 each leg)

Deadlift AHAP - 5x3

Back Extensions - 3x8 

AHAP = as heavy as possible keeping form perfect; when in doubt start low and work up in weight

-Coach Casey

WOD

5 RFT

6 unbroken Bear Complex. Pick the weight that you can barely do unbroken 6 times within the first like 2 out of 5 ROUNDS.

20 slams

200m full crazy, ridiculous, balls out sprints (as if your hair is on fire)

post loads and time to the board

-the doll