Runnin'

Warm-Up
3 Rnds ~
400m Run
10-30s HS Hold on Wall
15 Abmat Sit Ups
12 Push Ups
9 OHS (dowel)
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2 Rnds ~
30s Alt. Sampson Stretch
30s Walkouts
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Optional ~ C&J COMPLEX
5 Rnds (climbing / 3min Rest b/t)
1 Squat Clean + 
3 Front Squats + 
1 Split Jerk
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COVER GIRL
With an 18 minute Running Clock/Time Cap:
5 Rnds ~ 200m Run + 10 OHS (95#/65#)...
Then...w/ remaining time left...
AMRAP of:
5 C2B Pull Ups
7 Kipping HSPU
21 Air Squats
(scaled = Cindy...5 Pull Ups + 10 Push Ups + 15 Air Squats)

We did NOT do the C&J Complex
Daliege ~ 9:25 for the 5rnds ~ 6rnds + 25 Reps (95# / Cindy)
Ladick ~ 9:25 & 8rnds + 5 Pull Ups (75# / Cindy)
Schutz ~ 8:14 & 7 Rnds (95# / Cindy)
tb ~ 8:43 & 4 Rnds + 9 Reps (4 HSPU)
The Lord is great beyond all telling, He exceeds all praise.