WOD
\n20 minutes “Dice” w\/ Kat<\/p>\n
1 – side bends per side (53#)
\n2 – K2E \/ sit-up x 3
\n3 – box jumps
\n4 – (1-3) 50m farmer carry (35# db) | (4-6) 50m run
\n5 – kb swing (53#)
\n6 – hammer curl per arm (30# db)<\/p>\n
50 push-ups<\/p>\n
Total: 16, 25, 19, 4 | 5, 36, 10 (rounded up 1, 3, 4 & 5 after time expired)<\/p>\n","protected":false},"excerpt":{"rendered":"
WOD 20 minutes “Dice” w\/ Kat 1 – side bends per side (53#) 2 – K2E \/ sit-up x 3 3 – box jumps 4 – (1-3) 50m farmer carry (35# db) | (4-6) 50m run 5 – kb swing (53#) 6 – hammer curl per arm (30# db) 50 …<\/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-12720","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\/12720","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=12720"}],"version-history":[{"count":1,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/posts\/12720\/revisions"}],"predecessor-version":[{"id":12721,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/posts\/12720\/revisions\/12721"}],"wp:attachment":[{"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/media?parent=12720"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/categories?post=12720"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/tags?post=12720"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}