{"id":170,"date":"2010-10-11T06:55:20","date_gmt":"2010-10-11T13:55:20","guid":{"rendered":"http:\/\/dontlookhere.com\/crossfit\/?p=170"},"modified":"2010-10-12T08:56:06","modified_gmt":"2010-10-12T15:56:06","slug":"2010-10-11","status":"publish","type":"post","link":"https:\/\/dontlookhere.com\/crossfit\/2010\/10\/11\/2010-10-11\/","title":{"rendered":"2010-10-11"},"content":{"rendered":"<p><strong>Mobility WOD<\/strong><\/p>\n<ul>\n<li>Partner Hamstring Stretch<\/li>\n<\/ul>\n<p><strong>Warm Up<\/strong><\/p>\n<ul>\n<li>:30 sec Jump Rope<\/li>\n<li>1 min Sampson Stretch<\/li>\n<li>:30 Squats<\/li>\n<li>1 Min Perfect Stretch<\/li>\n<li>:30 Sec GHD sit ups<\/li>\n<li>1 Min Pass Throughs<\/li>\n<li>:30 Sec Back extensions<\/li>\n<\/ul>\n<p><strong>Skill<\/strong><\/p>\n<ul>\n<li>L- Sit (4x)<\/li>\n<\/ul>\n<p><strong>WOD<\/strong><\/p>\n<p>AMRAP 20 min<\/p>\n<ul>\n<li>65#\/75#<\/li>\n<li>5 Thrusters<\/li>\n<li>7 Hang Power Clean<\/li>\n<li>10 SDHP<\/li>\n<\/ul>\n<p>7 Comp + 2 push thrusts 55#<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Mobility WOD Partner Hamstring Stretch Warm Up :30 sec Jump Rope 1 min Sampson Stretch :30 Squats 1 Min Perfect Stretch :30 Sec GHD sit ups 1 Min Pass Throughs :30 Sec Back extensions Skill L- Sit (4x) WOD AMRAP 20 min 65#\/75# 5 Thrusters 7 Hang Power Clean 10 &#8230;<\/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":[5,16],"class_list":["post-170","post","type-post","status-publish","format-standard","hentry","category-crossfit","tag-arms","tag-shoulders"],"_links":{"self":[{"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/posts\/170","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=170"}],"version-history":[{"count":2,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/posts\/170\/revisions"}],"predecessor-version":[{"id":176,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/posts\/170\/revisions\/176"}],"wp:attachment":[{"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/media?parent=170"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/categories?post=170"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/tags?post=170"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}