{"id":11083,"date":"2023-12-31T17:04:20","date_gmt":"2024-01-01T01:04:20","guid":{"rendered":"https:\/\/dontlookhere.com\/crossfit\/?p=11083"},"modified":"2024-01-01T17:10:44","modified_gmt":"2024-01-02T01:10:44","slug":"2023-12-31","status":"publish","type":"post","link":"https:\/\/dontlookhere.com\/crossfit\/2023\/12\/31\/2023-12-31\/","title":{"rendered":"2023-12-31"},"content":{"rendered":"<p>1.81 mile walk w\/ Kat<\/p>\n<p>Time: 31:29 (17:20 average pace per mile, 238 calories, 95 bpm)<\/p>\n<p>WOD<\/p>\n<p>10 EMOM<br \/>\n1 deadlift<br \/>\n1 cluster (clean &amp; thruster)<br \/>\n1 back squat thruster<\/p>\n<p>Total: 75# first 5 rounds, 85#, 90#, 95#, 105#, 110#<\/p>\n<p>10 min AMRAP<br \/>\n10 alt db snatch (5 per arm)<br \/>\n8 obliques (per side)<br \/>\n6 db deadlifts<br \/>\n4 db hang power cleans<br \/>\n2 db push press<\/p>\n<p>Total: 7 rounds (30# dumbbells)<\/p>\n","protected":false},"excerpt":{"rendered":"<p>1.81 mile walk w\/ Kat Time: 31:29 (17:20 average pace per mile, 238 calories, 95 bpm) WOD 10 EMOM 1 deadlift 1 cluster (clean &amp; thruster) 1 back squat thruster Total: 75# first 5 rounds, 85#, 90#, 95#, 105#, 110# 10 min AMRAP 10 alt db snatch (5 per arm) &#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-11083","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\/11083","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=11083"}],"version-history":[{"count":1,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/posts\/11083\/revisions"}],"predecessor-version":[{"id":11084,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/posts\/11083\/revisions\/11084"}],"wp:attachment":[{"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/media?parent=11083"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/categories?post=11083"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/tags?post=11083"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}