{"id":2506,"date":"2013-06-04T19:06:35","date_gmt":"2013-06-05T02:06:35","guid":{"rendered":"http:\/\/dontlookhere.com\/crossfit\/?p=2506"},"modified":"2013-06-04T19:07:22","modified_gmt":"2013-06-05T02:07:22","slug":"2013-06-04","status":"publish","type":"post","link":"https:\/\/dontlookhere.com\/crossfit\/2013\/06\/04\/2013-06-04\/","title":{"rendered":"2013-06-04"},"content":{"rendered":"<p>STRENGTH<br \/>\nBack Squats<br \/>\n5 @ 60%<br \/>\n3 @ 70%<br \/>\n2 @ 80%<br \/>\n2 @90%<br \/>\n1 @ 95%<\/p>\n<p>Front Squat<br \/>\n5 @ 65%<br \/>\n4 @ 75%<br \/>\n4 @ 80%<br \/>\n4 @ 85%<\/p>\n<p>WOD<br \/>\n5 Rounds<br \/>\n1 Shoulder Press (115\/75)<br \/>\n1 Push Press<br \/>\n1 Push Jerk<\/p>\n<p>Complete as many reps as possible without putting the bar down.<\/p>\n<p>1SP + 1PP +1PJ = 1 rep.<\/p>\n<p>When you have to put the bar down, you run 200m BACKWARDS.<\/p>\n<p>1 Round = Your max number of shoulder lifts AND 1 200m backwards run.<\/p>\n<p>Score= Time + Number of Reps<\/p>\n<p>Total: 13:29, 10 reps (105#)<\/p>\n","protected":false},"excerpt":{"rendered":"<p>STRENGTH Back Squats 5 @ 60% 3 @ 70% 2 @ 80% 2 @90% 1 @ 95% Front Squat 5 @ 65% 4 @ 75% 4 @ 80% 4 @ 85% WOD 5 Rounds 1 Shoulder Press (115\/75) 1 Push Press 1 Push Jerk Complete as many reps as possible &#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":[5,4,16],"class_list":["post-2506","post","type-post","status-publish","format-standard","hentry","category-crossfit","tag-arms","tag-legs","tag-shoulders"],"_links":{"self":[{"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/posts\/2506","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=2506"}],"version-history":[{"count":1,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/posts\/2506\/revisions"}],"predecessor-version":[{"id":2507,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/posts\/2506\/revisions\/2507"}],"wp:attachment":[{"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/media?parent=2506"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/categories?post=2506"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/tags?post=2506"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}