WOD<\/p>\n
12 Days of Christmas<\/p>\n
1- 100 m run<\/p>\n
2- Front Rack Barbell Lunges (per leg)<\/p>\n
3- thrusters (75\/55)<\/p>\n
4- hang power cleans<\/p>\n
5- deadlifts<\/p>\n
6- over the bar burpees<\/p>\n
7- Med ball cleans(20\/14)<\/p>\n
8- Pull ups (mod to ring rows)<\/p>\n
9- box jumps (24\/20)<\/p>\n
10- Atomic sit ups (25\/15) Sub weighted sit up w\/ oh press<\/p>\n
11- kb swings (53\/35)<\/p>\n
12- Cal on Bike<\/p>\n
Time: 34:00 (20″ box, 44# kb, push-ups, ring-rows)<\/p>\n","protected":false},"excerpt":{"rendered":"
WOD 12 Days of Christmas 1- 100 m run 2- Front Rack Barbell Lunges (per leg) 3- thrusters (75\/55) 4- hang power cleans 5- deadlifts 6- over the bar burpees 7- Med ball cleans(20\/14) 8- Pull ups (mod to ring rows) 9- box jumps (24\/20) 10- Atomic sit ups (25\/15) …<\/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":[10,5,4,16],"class_list":["post-11876","post","type-post","status-publish","format-standard","hentry","category-crossfit","tag-abs","tag-arms","tag-legs","tag-shoulders"],"_links":{"self":[{"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/posts\/11876","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=11876"}],"version-history":[{"count":2,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/posts\/11876\/revisions"}],"predecessor-version":[{"id":12683,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/posts\/11876\/revisions\/12683"}],"wp:attachment":[{"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/media?parent=11876"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/categories?post=11876"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/tags?post=11876"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}