{"id":11852,"date":"2024-12-13T21:23:16","date_gmt":"2024-12-14T05:23:16","guid":{"rendered":"https:\/\/dontlookhere.com\/crossfit\/?p=11852"},"modified":"2024-12-14T21:29:41","modified_gmt":"2024-12-15T05:29:41","slug":"2024-12-13","status":"publish","type":"post","link":"https:\/\/dontlookhere.com\/crossfit\/2024\/12\/13\/2024-12-13\/","title":{"rendered":"2024-12-13"},"content":{"rendered":"<p>2.0 mile walk w\/ Kat<\/p>\n<p>Time: 33:43 (16:50 average pace per mile, 265 calories, 97 bpm)<\/p>\n<p>WOD<\/p>\n<p>3 rounds<\/p>\n<p>30 seconds of work \/ 10 seconds of rest<\/p>\n<p>Goblet squats (35\/20)<br \/>\nChest press (20# db)<br \/>\nKB swings<br \/>\nRomania Deadlift RDL<br \/>\nSingle arm row (L)<br \/>\nSingle arm row (R)<\/p>\n<p>Total each round: 17, 15, 15, 10, 15 each arm<\/p>\n","protected":false},"excerpt":{"rendered":"<p>2.0 mile walk w\/ Kat Time: 33:43 (16:50 average pace per mile, 265 calories, 97 bpm) WOD 3 rounds 30 seconds of work \/ 10 seconds of rest Goblet squats (35\/20) Chest press (20# db) KB swings Romania Deadlift RDL Single arm row (L) Single arm row (R) Total each &#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-11852","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\/11852","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=11852"}],"version-history":[{"count":1,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/posts\/11852\/revisions"}],"predecessor-version":[{"id":11853,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/posts\/11852\/revisions\/11853"}],"wp:attachment":[{"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/media?parent=11852"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/categories?post=11852"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/tags?post=11852"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}