Warm-Up:
Run or Row 400m
Dynamic Warm-Up

WODs:

Strength:
Rest Day, or work on some O-lifts

MetCon:
For Time:
Row 3000m
*Every minute, do 3 Power Snatches 135#

Endurance:
Run or Row: 6 x 400m, rest as needed between

Pic: My mom "lapping" a 92# atlas stone

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