Skill-work:<\/p>\n
3 Rounds<\/p>\n
15 Skull Crushers<\/p>\n
15 DB\u00a0 Bicep Curls<\/p>\n
15 Rear Delt Flys<\/p>\n
15 Lateral Raises<\/p>\n
15# and 12# dumb bells<\/p>\n
WOD<\/p>\n
Conditioning:<\/p>\n
3 Rounds<\/p>\n
50 Air Squats<\/p>\n
21 Ring Dips<\/p>\n
15 Hang Power Cleans (135\/95)<\/p>\n
Time: 11:56 (green band, 95#)<\/p>\n","protected":false},"excerpt":{"rendered":"
Skill-work: 3 Rounds 15 Skull Crushers 15 DB\u00a0 Bicep Curls 15 Rear Delt Flys 15 Lateral Raises 15# and 12# dumb bells WOD Conditioning: 3 Rounds 50 Air Squats 21 Ring Dips 15 Hang Power Cleans (135\/95) Time: 11:56 (green band, 95#)<\/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-11912","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\/11912","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=11912"}],"version-history":[{"count":1,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/posts\/11912\/revisions"}],"predecessor-version":[{"id":11913,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/posts\/11912\/revisions\/11913"}],"wp:attachment":[{"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/media?parent=11912"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/categories?post=11912"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/tags?post=11912"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}