Monday, December 4th 2017

5 reps of 3 sec hollow + 3 sec arch hangs with band between toes *5 burpee penalty if you lose the band
3 reps of bar muscle up negative to hips to bar
5 bar muscle ups
5 bar dips into 7 sec bar muscle up negative

CrossFit Liftoff Workout-
Complete as many rounds as possible in 12 minutes of:
25 pull-ups
50-calorie row
100 overhead squats
50 box jumps
25 pull-ups