Warm-up: 2 Rounds: 8 Hip extensions 8 Sit ups 8 Band good mornings Workout: Five rounds for time of: Run 400 meters 185 pound Deadlift, 21 reps Marc Simmons 15:58, Rachel Edwards 16:50 (135lbs). Post time to comments. WOD Demo with CrossFit Vengeance – video [wmv] [mov] WOD Demo at the Air Force Academy – video [wmv] [mov]