{"id":109,"date":"2010-09-20T20:55:17","date_gmt":"2010-09-21T03:55:17","guid":{"rendered":"http:\/\/dontlookhere.com\/crossfit\/?p=109"},"modified":"2010-09-28T20:57:41","modified_gmt":"2010-09-29T03:57:41","slug":"2010-09-20","status":"publish","type":"post","link":"https:\/\/dontlookhere.com\/crossfit\/2010\/09\/20\/2010-09-20\/","title":{"rendered":"2010-09-20"},"content":{"rendered":"<p>WARM UP<\/p>\n<ul>\n<li>30 Double Under or 100 Single Unders<\/li>\n<li>Dynamic Stretching (Samson\/Perfect\/Pass Throughs)<\/li>\n<li>10 Hand Stand Push Ups<\/li>\n<li>20 Abmat Situps<\/li>\n<li>30 Air Squats<\/li>\n<li>40 Jumping Jacks<\/li>\n<\/ul>\n<p>SKILL<\/p>\n<p>Thruster<\/p>\n<p>WOD<\/p>\n<ul>\n<li>4 rounds 4 Min each of:<\/li>\n<li>20 Pull ups or 1 min worth<\/li>\n<li>20 burpees or 1 min worth<\/li>\n<li>20#\/15# Med Ball Cleans in Remaining time up to the end of the third minute<\/li>\n<li>1 min rest<\/li>\n<\/ul>\n<p>Score is total number of med ball cleans<\/p>\n","protected":false},"excerpt":{"rendered":"<p>WARM UP 30 Double Under or 100 Single Unders Dynamic Stretching (Samson\/Perfect\/Pass Throughs) 10 Hand Stand Push Ups 20 Abmat Situps 30 Air Squats 40 Jumping Jacks SKILL Thruster WOD 4 rounds 4 Min each of: 20 Pull ups or 1 min worth 20 burpees or 1 min worth 20#\/15# &#8230;<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[3],"tags":[10,5,4,16],"class_list":["post-109","post","type-post","status-publish","format-standard","hentry","category-crossfit","tag-abs","tag-arms","tag-legs","tag-shoulders"],"_links":{"self":[{"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/posts\/109","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/comments?post=109"}],"version-history":[{"count":1,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/posts\/109\/revisions"}],"predecessor-version":[{"id":110,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/posts\/109\/revisions\/110"}],"wp:attachment":[{"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/media?parent=109"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/categories?post=109"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/tags?post=109"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}