{"id":12303,"date":"2025-07-02T18:07:28","date_gmt":"2025-07-03T01:07:28","guid":{"rendered":"https:\/\/dontlookhere.com\/crossfit\/?p=12303"},"modified":"2025-07-03T17:10:14","modified_gmt":"2025-07-04T00:10:14","slug":"2025-07-02","status":"publish","type":"post","link":"https:\/\/dontlookhere.com\/crossfit\/2025\/07\/02\/2025-07-02\/","title":{"rendered":"2025-07-02"},"content":{"rendered":"<p>Warm-up<\/p>\n<p>.7 mile echo bike<br \/>\n10 air squats<br \/>\n10 push-ups<br \/>\n10 kb swings<\/p>\n<p>WOD<br \/>\n16 min EMOM<\/p>\n<p>1: 12 wall balls<br \/>\n2: 10 kb swings and 5 box jumps (44#)<br \/>\n3: 8 cal echo bike<br \/>\n4: 8 db push press and 4 burpees (35# db each arm)<\/p>\n<p>Total: 4 rounds<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warm-up .7 mile echo bike 10 air squats 10 push-ups 10 kb swings WOD 16 min EMOM 1: 12 wall balls 2: 10 kb swings and 5 box jumps (44#) 3: 8 cal echo bike 4: 8 db push press and 4 burpees (35# db each arm) Total: 4 rounds<\/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-12303","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\/12303","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=12303"}],"version-history":[{"count":1,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/posts\/12303\/revisions"}],"predecessor-version":[{"id":12304,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/posts\/12303\/revisions\/12304"}],"wp:attachment":[{"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/media?parent=12303"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/categories?post=12303"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/tags?post=12303"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}