Skill-work:<\/p>\n\n\n\n
Body Building Accessory Work<\/p>\n\n\n\n
3 Rounds<\/p>\n\n\n\n
10 strict Press<\/p>\n\n\n\n
10 BTN Strict Press<\/p>\n\n\n\n
10 Front Raise<\/p>\n\n\n\n
10 UpRight Rows<\/p>\n\n\n\n
Then<\/p>\n\n\n\n
2 Rounds<\/p>\n\n\n\n
Burnout Bicep Curls with 3 sec Negative<\/p>\n\n\n\n
Burnout Tricep Kickbacks Same weight<\/p>\n\n\n\n
75# first round, 65# 2-3 rounds ,45# btn press, 10# db front raise and rows. 20# db curls and kickbacks<\/p>\n\n\n\n
WOD Conditioning:<\/p>\n\n\n\n
21-15-9<\/p>\n\n\n\n
Power Snatch<\/p>\n\n\n\n
Box Jump (24\u2033, 20\u2033)<\/p>\n\n\n\n
Hand Release Push-ups<\/p>\n\n\n\n
RX(95\/65)<\/p>\n\n\n\n
Time: 12:43 (75#, regular push-ups)<\/p>\n","protected":false},"excerpt":{"rendered":"
Skill-work: Body Building Accessory Work 3 Rounds 10 strict Press 10 BTN Strict Press 10 Front Raise 10 UpRight Rows Then 2 Rounds Burnout Bicep Curls with 3 sec Negative Burnout Tricep Kickbacks Same weight 75# first round, 65# 2-3 rounds ,45# btn press, 10# db front raise and rows. …<\/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":[5,4,16],"class_list":["post-10970","post","type-post","status-publish","format-standard","hentry","category-crossfit","tag-arms","tag-legs","tag-shoulders"],"_links":{"self":[{"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/posts\/10970","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=10970"}],"version-history":[{"count":1,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/posts\/10970\/revisions"}],"predecessor-version":[{"id":10971,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/posts\/10970\/revisions\/10971"}],"wp:attachment":[{"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/media?parent=10970"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/categories?post=10970"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/tags?post=10970"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}