WOD 5-4-16

Warm-up: Row 1000 meters Workout For Time: 30 Turkish Get-ups (each side) 24 kg KB 30 Muscle ups Note: Keep strict form, be smooth do not rush your TGUs.  It’s a timed event but not a race.  Quality reps are essential – smooth is fast.  Do not sacrifice form for time! William Henry Seward (1801-1872)…