{"id":2451,"date":"2013-04-29T18:13:21","date_gmt":"2013-04-30T01:13:21","guid":{"rendered":"http:\/\/dontlookhere.com\/crossfit\/?p=2451"},"modified":"2013-04-29T18:13:21","modified_gmt":"2013-04-30T01:13:21","slug":"2013-04-29","status":"publish","type":"post","link":"https:\/\/dontlookhere.com\/crossfit\/2013\/04\/29\/2013-04-29\/","title":{"rendered":"2013-04-29"},"content":{"rendered":"<p>STRENGTH<br \/>\nShoulder Press<br \/>\n4 x 5 @ 40%<br \/>\n5 @ 50%<br \/>\n5 @ 60%<\/p>\n<p>WOD<br \/>\n2 Rounds for time:<br \/>\nEMOM<\/p>\n<p>2\/1.5 pood Kettle Bell Swings, 30 reps<br \/>\nRest 1 min<\/p>\n<p>20\/14# Wall Balls, 30 reps<br \/>\nRest 1 min<\/p>\n<p>75\/55# Sumo Deadlift High Pull, 30 reps<br \/>\nRest 1min<\/p>\n<p>*The initial penalty for not completing any of the required 30 reps in the allotted 60 seconds is a 1,000 meter row. Every subsequent failure is an additional 200 meters.<\/p>\n<p>Total:<br \/>\n1st rd 30 wall, 30 @ 1.5 pd kb, 20 sdhp<br \/>\n2nd rd 21 wall, 20 @ 1.5 pd kb, 20 sdhp<\/p>\n<p>1600 meter row<\/p>\n","protected":false},"excerpt":{"rendered":"<p>STRENGTH Shoulder Press 4 x 5 @ 40% 5 @ 50% 5 @ 60% WOD 2 Rounds for time: EMOM 2\/1.5 pood Kettle Bell Swings, 30 reps Rest 1 min 20\/14# Wall Balls, 30 reps Rest 1 min 75\/55# Sumo Deadlift High Pull, 30 reps Rest 1min *The initial penalty &#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],"class_list":["post-2451","post","type-post","status-publish","format-standard","hentry","category-crossfit","tag-abs","tag-arms","tag-legs"],"_links":{"self":[{"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/posts\/2451","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=2451"}],"version-history":[{"count":0,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/posts\/2451\/revisions"}],"wp:attachment":[{"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/media?parent=2451"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/categories?post=2451"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/tags?post=2451"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}