{"id":12608,"date":"2025-11-21T17:59:48","date_gmt":"2025-11-22T01:59:48","guid":{"rendered":"https:\/\/dontlookhere.com\/crossfit\/?p=12608"},"modified":"2025-11-22T08:03:11","modified_gmt":"2025-11-22T16:03:11","slug":"2025-11-21","status":"publish","type":"post","link":"https:\/\/dontlookhere.com\/crossfit\/2025\/11\/21\/2025-11-21\/","title":{"rendered":"2025-11-21"},"content":{"rendered":"<p>Warm-up<br \/>\n500m row<br \/>\nstretching<\/p>\n<p>Strength<br \/>\n6x<br \/>\n6 kb row (44\/35)<br \/>\n6 kb deadlift<br \/>\n6 kb goblet squats<br \/>\n6 kb overhead march (per leg)<br \/>\n1 min rest<\/p>\n<p>Time: 8:39<\/p>\n<p>WOD<br \/>\n10 min EMOM<br \/>\nodd: 10 power cleans (95\/65)<br \/>\neven: 10 box jumps (24\/20)<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warm-up 500m row stretching Strength 6x 6 kb row (44\/35) 6 kb deadlift 6 kb goblet squats 6 kb overhead march (per leg) 1 min rest Time: 8:39 WOD 10 min EMOM odd: 10 power cleans (95\/65) even: 10 box jumps (24\/20)<\/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-12608","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\/12608","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=12608"}],"version-history":[{"count":1,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/posts\/12608\/revisions"}],"predecessor-version":[{"id":12609,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/posts\/12608\/revisions\/12609"}],"wp:attachment":[{"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/media?parent=12608"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/categories?post=12608"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/tags?post=12608"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}