{"id":11667,"date":"2024-09-20T18:08:00","date_gmt":"2024-09-21T01:08:00","guid":{"rendered":"https:\/\/dontlookhere.com\/crossfit\/?p=11667"},"modified":"2024-09-20T12:10:31","modified_gmt":"2024-09-20T19:10:31","slug":"2024-09-20","status":"publish","type":"post","link":"https:\/\/dontlookhere.com\/crossfit\/2024\/09\/20\/2024-09-20\/","title":{"rendered":"2024-09-20"},"content":{"rendered":"<p>WOD<\/p>\n<p>20 MIN AMRAP<\/p>\n<p>10 Renegade rows (5 per arm) (25#\/20#)<\/p>\n<p>10 kb swings (53#)<\/p>\n<p>10 pull-ups<\/p>\n<p>10 push-ups<\/p>\n<p>10 bicep curls (ea. arm) (25\/20)<\/p>\n<p>10 OH tricep extension (35#)<\/p>\n<p>Total: 4 rounds + 2 pull-ups (completed 5th round after time expired)<\/p>\n","protected":false},"excerpt":{"rendered":"<p>WOD 20 MIN AMRAP 10 Renegade rows (5 per arm) (25#\/20#) 10 kb swings (53#) 10 pull-ups 10 push-ups 10 bicep curls (ea. arm) (25\/20) 10 OH tricep extension (35#) Total: 4 rounds + 2 pull-ups (completed 5th round after time expired)<\/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":[5,16],"class_list":["post-11667","post","type-post","status-publish","format-standard","hentry","category-crossfit","tag-arms","tag-shoulders"],"_links":{"self":[{"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/posts\/11667","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=11667"}],"version-history":[{"count":1,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/posts\/11667\/revisions"}],"predecessor-version":[{"id":11669,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/posts\/11667\/revisions\/11669"}],"wp:attachment":[{"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/media?parent=11667"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/categories?post=11667"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/tags?post=11667"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}