Conditioning: "NOVEMBER MONTHLY CHALLENGE"

For time:

1 Mile Run

50 Strict Pull Ups

100 Push-Ups

-Workout starts with the 1 Mile Run. Then partition the 50 / 100 as needed to complete the work. Option for 20lb Vest.

Strength/Skill (Post-WOD):

3-5 Sets:

3-5 Reps of :05 Ring Hold + :03 Descent

- Jump to the top, hold for :05 into a :03 neagtive to the bottom of the dip. Once at the bottom jump and reset back to the top.

(Rest 1:00 b/t sets)