We saw some truly heroic 500 meter row times yesterday. Way to leave it all in the box, athletes!

Today gives you another shot at the Leader Board with the Girl WOD, "Kelly." If you want to make another run at the fame and fortune of the Leader Board, be sure to come to class, with a coach, to make it official!

Strength: 4 x 30 seconds of "L" Sit or hang

WOD: "Kelly"

5 Rounds for Time

400m Run

30 Box Jumps (24/20)

30 Wall Balls (20/14)

REC: 4 Laps of the Box of Farmer's Carry (45# plates)

And, if your shoulders are spent from the last two days of heavy shoulder work, here's a great Mobility WOD video, by Kelly Starrett, about recovering shoulders from the overhead position. Embrace the burn!