{"id":11740,"date":"2024-10-23T17:47:00","date_gmt":"2024-10-24T00:47:00","guid":{"rendered":"https:\/\/dontlookhere.com\/crossfit\/?p=11740"},"modified":"2024-10-26T13:50:59","modified_gmt":"2024-10-26T20:50:59","slug":"2024-10-23","status":"publish","type":"post","link":"https:\/\/dontlookhere.com\/crossfit\/2024\/10\/23\/2024-10-23\/","title":{"rendered":"2024-10-23"},"content":{"rendered":"\n<p>Warm up<\/p>\n\n\n\n<p>strict press<\/p>\n\n\n\n<p>4 x 10 (75#)<\/p>\n\n\n\n<p>WOD<\/p>\n\n\n\n<p>15 min AMRAP<br>10 renegade rows (15#) \/ bench rows (30#)<br>20 ball slams<\/p>\n\n\n\n<p>Total: 7 rounds + 12 renegade rows (alt renegate rows and bench rows)<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warm up strict press 4 x 10 (75#) WOD 15 min AMRAP10 renegade rows (15#) \/ bench rows (30#)20 ball slams Total: 7 rounds + 12 renegade rows (alt renegate rows and bench 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-11740","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\/11740","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=11740"}],"version-history":[{"count":1,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/posts\/11740\/revisions"}],"predecessor-version":[{"id":11741,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/posts\/11740\/revisions\/11741"}],"wp:attachment":[{"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/media?parent=11740"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/categories?post=11740"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/tags?post=11740"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}