{"id":234,"date":"2010-11-05T19:49:20","date_gmt":"2010-11-06T02:49:20","guid":{"rendered":"http:\/\/dontlookhere.com\/crossfit\/?p=234"},"modified":"2010-11-07T19:52:40","modified_gmt":"2010-11-08T02:52:40","slug":"2010-11-05","status":"publish","type":"post","link":"https:\/\/dontlookhere.com\/crossfit\/2010\/11\/05\/2010-11-05\/","title":{"rendered":"2010-11-05"},"content":{"rendered":"<p><strong>Warm UP<\/strong><\/p>\n<ul>\n<li>25 Duble Unders<\/li>\n<li>Streteching<\/li>\n<li>Run 200 meters Forward<\/li>\n<li>Run 200 Meters Backwards<\/li>\n<\/ul>\n<p><strong>Skill<\/strong><\/p>\n<ul>\n<li>Kipping Pull up<\/li>\n<\/ul>\n<p><strong>WOD<\/strong><\/p>\n<p>&#8220;Barbara&#8221;<\/p>\n<p>5 rounds each for time of:<\/p>\n<ul>\n<li>20 Pull- ups<\/li>\n<li>30 push ups<\/li>\n<li>40 Sit ups<\/li>\n<li>50 Squats<\/li>\n<\/ul>\n<p>Rest precisely three minutes between each round.<\/p>\n<p>*Todays WOD is longer and harder than normal.. it is a named WOD.. so plan on around 45 minutes. If you do not have that much time you can do 3 rounds and still feel somewhat good about your self&#8230; :)*<\/p>\n<p>I completed 3 Rounds in 40:30 blue\/pink band. I was having a very hard time and could not complete the WOD possibly because of dehydration.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warm UP 25 Duble Unders Streteching Run 200 meters Forward Run 200 Meters Backwards Skill Kipping Pull up WOD &#8220;Barbara&#8221; 5 rounds each for time of: 20 Pull- ups 30 push ups 40 Sit ups 50 Squats Rest precisely three minutes between each round. *Todays WOD is longer and harder &#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":[10,5,4,16],"class_list":["post-234","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\/234","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=234"}],"version-history":[{"count":1,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/posts\/234\/revisions"}],"predecessor-version":[{"id":235,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/posts\/234\/revisions\/235"}],"wp:attachment":[{"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/media?parent=234"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/categories?post=234"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/tags?post=234"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}