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Joe, Vin, and Bobby @ The Savoy Mt. Trail Race

Using CrossFit "unknown man" transformed into a 5hr 30min ultra runnerMonday, August 17, 2009

Warm-up

KB swing

GHD hip extension

Hop drill w/ jump rope

Over/under the fence

WOD

Double-under for 2 minutes

Sit-up for 2 minutes

Double-under for 90 seconds

Sit-up for 90 seconds

Double-under for 1-minute

Sit-up for 1-minute

Double-under for 30 seconds

Sit-up for 30 seconds

Endurance

3 hours +/- main WOD

All Sports

3 x (10 sec on/off, 20sec on/off, 30 sec on/off)

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