{"id":172,"date":"2010-10-12T06:58:44","date_gmt":"2010-10-12T13:58:44","guid":{"rendered":"http:\/\/dontlookhere.com\/crossfit\/?p=172"},"modified":"2010-10-13T00:05:25","modified_gmt":"2010-10-13T07:05:25","slug":"2010-10-12","status":"publish","type":"post","link":"https:\/\/dontlookhere.com\/crossfit\/2010\/10\/12\/2010-10-12\/","title":{"rendered":"2010-10-12"},"content":{"rendered":"<div>\n<p><strong>Mobility WOD<\/strong><\/p>\n<p><strong><a href=\"http:\/\/mobilitywod.blogspot.com\/\">http:\/\/mobilitywod.blogspot.com\/<\/a><\/strong><\/p>\n<p><strong>Warm Up<\/strong><\/p>\n<ul>\n<li>25 X Double Unders<\/li>\n<li>1 Min of Samson Stretch<\/li>\n<li>30 sec of\u00a0HSPU<\/li>\n<li>1 min of perfect stretch<\/li>\n<li>30 sec of pull ups<\/li>\n<li>1 min of leg to chest hugs<\/li>\n<li>30 sec of wall squats<\/li>\n<li>30 sec of pass throughs<\/li>\n<\/ul>\n<p><strong>Skill<\/strong><\/p>\n<ul>\n<li>L Sits<\/li>\n<\/ul>\n<p><strong> <\/strong><\/p>\n<p><strong>WOD<\/strong><\/p>\n<p>3 rounds for time of:<\/p>\n<ul>\n<li>Row 300 meters<\/li>\n<li>50 sledge hammer strikes 10#\/8# (alternate arms at own scheme)<\/li>\n<\/ul>\n<\/div>\n<p>Time: 11:28 Rx (AM WOD)<\/p>\n<p>Time: 8:48 Rx (PM WOD)<\/p>\n<p>Performed wod twice today. I knew I could do a better job.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Mobility WOD http:\/\/mobilitywod.blogspot.com\/ Warm Up 25 X Double Unders 1 Min of Samson Stretch 30 sec of\u00a0HSPU 1 min of perfect stretch 30 sec of pull ups 1 min of leg to chest hugs 30 sec of wall squats 30 sec of pass throughs Skill L Sits WOD 3 rounds &#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":[5,15,16],"class_list":["post-172","post","type-post","status-publish","format-standard","hentry","category-crossfit","tag-arms","tag-back","tag-shoulders"],"_links":{"self":[{"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/posts\/172","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=172"}],"version-history":[{"count":4,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/posts\/172\/revisions"}],"predecessor-version":[{"id":179,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/posts\/172\/revisions\/179"}],"wp:attachment":[{"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/media?parent=172"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/categories?post=172"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/tags?post=172"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}