{"id":183,"date":"2010-10-14T21:49:02","date_gmt":"2010-10-15T04:49:02","guid":{"rendered":"http:\/\/dontlookhere.com\/crossfit\/?p=183"},"modified":"2010-10-17T21:52:39","modified_gmt":"2010-10-18T04:52:39","slug":"2010-10-14","status":"publish","type":"post","link":"https:\/\/dontlookhere.com\/crossfit\/2010\/10\/14\/2010-10-14\/","title":{"rendered":"2010-10-14"},"content":{"rendered":"<p><strong>Warm UP<\/strong><\/p>\n<ul>\n<li>1 min Jump rope<\/li>\n<li>Hamstring Mobility<\/li>\n<li>30 sec Squats<\/li>\n<li>1 min Sampson Stretch<\/li>\n<li>30 sec Wall Balls<\/li>\n<li>1 Min Perfect Stretch<\/li>\n<li>30 sec Abmat Sit Ups<\/li>\n<li>30 sec pass throughs<\/li>\n<li>30 sec Back Extensions<\/li>\n<\/ul>\n<p><strong>Skill<\/strong><\/p>\n<ul>\n<li>L-Sit<\/li>\n<\/ul>\n<p><strong>WOD<\/strong><\/p>\n<p>&#8220;Can I get a Second&#8221; &#8211;\u00a02 Rounds with a 2 minute rest between rounds, Complete as Many Reps as Possible at each station:<\/p>\n<ul>\n<li>2 minutes of Wall Balls (20#\/15#)<\/li>\n<li>2 minutes of Burpees<\/li>\n<li>2 minutes of Box Jumps (24&#8243;\/ 20&#8243;)<\/li>\n<li>2 minutes of Double Unders<\/li>\n<\/ul>\n<p>*if you do single unders you will divide your total # by 3<\/p>\n<p><strong>TOTAL<\/strong>: 250<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warm UP 1 min Jump rope Hamstring Mobility 30 sec Squats 1 min Sampson Stretch 30 sec Wall Balls 1 Min Perfect Stretch 30 sec Abmat Sit Ups 30 sec pass throughs 30 sec Back Extensions Skill L-Sit WOD &#8220;Can I get a Second&#8221; &#8211;\u00a02 Rounds with a 2 minute &#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":[10,5,15,4,16],"class_list":["post-183","post","type-post","status-publish","format-standard","hentry","category-crossfit","tag-abs","tag-arms","tag-back","tag-legs","tag-shoulders"],"_links":{"self":[{"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/posts\/183","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=183"}],"version-history":[{"count":1,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/posts\/183\/revisions"}],"predecessor-version":[{"id":184,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/posts\/183\/revisions\/184"}],"wp:attachment":[{"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/media?parent=183"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/categories?post=183"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/tags?post=183"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}