{"id":12070,"date":"2025-03-17T17:18:55","date_gmt":"2025-03-18T00:18:55","guid":{"rendered":"https:\/\/dontlookhere.com\/crossfit\/?p=12070"},"modified":"2025-03-20T07:21:14","modified_gmt":"2025-03-20T14:21:14","slug":"2025-03-17","status":"publish","type":"post","link":"https:\/\/dontlookhere.com\/crossfit\/2025\/03\/17\/2025-03-17\/","title":{"rendered":"2025-03-17"},"content":{"rendered":"<p>Warm-up<\/p>\n<p>5 strict pull-ups<\/p>\n<p>3 min echo bike<\/p>\n<p>WOD<\/p>\n<p>10 push-ups<\/p>\n<p>10 air squats<\/p>\n<p>10 bicep curls (20# each arm)<\/p>\n<p>10 tea pots (44# kb)<\/p>\n<p>10 kb swings (44#)<\/p>\n<p>Time: 31:35 (slow pace, meds)<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warm-up 5 strict pull-ups 3 min echo bike WOD 10 push-ups 10 air squats 10 bicep curls (20# each arm) 10 tea pots (44# kb) 10 kb swings (44#) Time: 31:35 (slow pace, meds)<\/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-12070","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\/12070","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=12070"}],"version-history":[{"count":1,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/posts\/12070\/revisions"}],"predecessor-version":[{"id":12071,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/posts\/12070\/revisions\/12071"}],"wp:attachment":[{"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/media?parent=12070"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/categories?post=12070"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/tags?post=12070"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}