{"id":10981,"date":"2023-11-18T13:26:14","date_gmt":"2023-11-18T21:26:14","guid":{"rendered":"https:\/\/dontlookhere.com\/crossfit\/?p=10981"},"modified":"2023-11-20T13:31:24","modified_gmt":"2023-11-20T21:31:24","slug":"2023-11-18","status":"publish","type":"post","link":"https:\/\/dontlookhere.com\/crossfit\/2023\/11\/18\/2023-11-18\/","title":{"rendered":"2023-11-18"},"content":{"rendered":"<p>WOD w\/ Kat<\/p>\n<p>8 min AMRAP<br \/>\n7 ball slams (20#)<br \/>\n25 double unders<\/p>\n<p>1 min rest<\/p>\n<p>8 min AMRAP<br \/>\n6 kb swings (1.25 pd)<br \/>\n5 cal on echo bike \/ 50m sprint<\/p>\n<p>1 min rest<\/p>\n<p>8 min AMRAP<br \/>\n5 burpees \/ push-ups<br \/>\n100m row<\/p>\n<p>Total:<br \/>\nK: 7 rounds<br \/>\nJ: 6 + 7 ball slams<\/p>\n<p>K: 6 rounds + 1 kb after<br \/>\nJ: 6 rounds + 6 kb<\/p>\n<p>K: 6 +1 after time<br \/>\nJ: 7 rounds<\/p>\n<p>Rounded up first two sets after time expired as a cool down.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>WOD w\/ Kat 8 min AMRAP 7 ball slams (20#) 25 double unders 1 min rest 8 min AMRAP 6 kb swings (1.25 pd) 5 cal on echo bike \/ 50m sprint 1 min rest 8 min AMRAP 5 burpees \/ push-ups 100m row Total: K: 7 rounds J: 6 &#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":[5,4,16],"class_list":["post-10981","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\/10981","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=10981"}],"version-history":[{"count":1,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/posts\/10981\/revisions"}],"predecessor-version":[{"id":10982,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/posts\/10981\/revisions\/10982"}],"wp:attachment":[{"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/media?parent=10981"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/categories?post=10981"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/tags?post=10981"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}