WOD for December 3, 2018

Warm Up
500m Row
20 Lunges
20 High Knees
10 Push Up
20 Sit Up
10 Pull Up
PVC Work

WOD
12:00 EMOM
6 Over-head Squat (95/65)

Bonus WOD – Untimed
100 Cal Bike
(Broken up however you want)

Muscle Up progression