In case you missed it, here is Ron’s story.
“Why I MidState – Ron”

WOD

4 Rounds for times:
500 Meter Row
30 Air Squats
12 Farmer Carry (10 Meters)
-Rest as needed between rounds-
*Added spice: Bear hug carry heavy bag or Dball

Strength/Skill

Deadlifts – 3 sets of 8
*Between each set of Deadlifts :45 sec Plank Hold