The WOD for 4.28.12 is….

 

Image
“Capt. Jack Sparrow”

Run 100 M Forward
Run 100 M Backward
Hold a 1 Minute Plank
10 Man on Fire Burpees
1 Rope Swing
20 Front Squats (95/65)
1 Rope Swing
20 “Hello Dolly’s”
1 Rope Swing
20 Shoulder to Over head (95/65)
1 Rope Swing
10 Man on Fire Burpees
Hold 1 Minute Plank
Run 100 M Backward
Run 100 M Forward

IF you wear an eyepatch or hook hand, take 2 minutes off your time

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