{"id":247,"date":"2010-11-10T21:56:04","date_gmt":"2010-11-11T04:56:04","guid":{"rendered":"http:\/\/dontlookhere.com\/crossfit\/?p=247"},"modified":"2010-11-13T22:32:27","modified_gmt":"2010-11-14T05:32:27","slug":"2010-11-10","status":"publish","type":"post","link":"https:\/\/dontlookhere.com\/crossfit\/2010\/11\/10\/2010-11-10\/","title":{"rendered":"2010-11-10"},"content":{"rendered":"<p><strong>Warm Up<\/strong><\/p>\n<ul>\n<li>1 Min Double Unders<\/li>\n<li>1 Min Samp Stretch<\/li>\n<li>30 Sec box jumps<\/li>\n<li>1 min Perfect Stretch<\/li>\n<li>30 Sec GHD sit ups<\/li>\n<li>1 min Quad wall stretch<\/li>\n<li>30 Sec\u00a0Hip extension<\/li>\n<li>1 Min pretzel Stretch<\/li>\n<li>30 sec Squats<\/li>\n<li>30 Sec Pass throughs<\/li>\n<\/ul>\n<p><strong>Skill<\/strong><\/p>\n<ul>\n<li>Thruster<\/li>\n<\/ul>\n<p><strong>WOD<\/strong><\/p>\n<p>21-15-9<\/p>\n<ul>\n<li>Back Squat<\/li>\n<li>Ring Dip<\/li>\n<\/ul>\n<p>Time 7:49 \u00a0135#, purple ring dips<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warm Up 1 Min Double Unders 1 Min Samp Stretch 30 Sec box jumps 1 min Perfect Stretch 30 Sec GHD sit ups 1 min Quad wall stretch 30 Sec\u00a0Hip extension 1 Min pretzel Stretch 30 sec Squats 30 Sec Pass throughs Skill Thruster WOD 21-15-9 Back Squat Ring Dip &#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":[5,4],"class_list":["post-247","post","type-post","status-publish","format-standard","hentry","category-crossfit","tag-arms","tag-legs"],"_links":{"self":[{"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/posts\/247","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=247"}],"version-history":[{"count":3,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/posts\/247\/revisions"}],"predecessor-version":[{"id":256,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/posts\/247\/revisions\/256"}],"wp:attachment":[{"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/media?parent=247"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/categories?post=247"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/tags?post=247"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}