{"id":3511,"date":"2014-09-13T17:20:47","date_gmt":"2014-09-14T00:20:47","guid":{"rendered":"http:\/\/dontlookhere.com\/crossfit\/?p=3511"},"modified":"2014-09-14T17:21:53","modified_gmt":"2014-09-15T00:21:53","slug":"2014-09-13","status":"publish","type":"post","link":"https:\/\/dontlookhere.com\/crossfit\/2014\/09\/13\/2014-09-13\/","title":{"rendered":"2014-09-13"},"content":{"rendered":"<p>WOD for a Cause<br \/>\nBack squat max<\/p>\n<p>Advanced WOD:<br \/>\n2000m Row \u2013 Switch off with your partner every 250m<br \/>\nThen, split the following work evenly:<br \/>\n50 box jumps (24\u201d\/20\u201d)<br \/>\n50 pull-ups<br \/>\n50 kettlebell swings (1.5\/1)<br \/>\n50 walking lunge steps<br \/>\n50 abmat sit-ups<br \/>\n50 push-press (65#\/45#)<br \/>\n50 back extensions<br \/>\n50 wall ball shots (20#\/14#)<br \/>\n50 burpees<br \/>\n50 double unders<br \/>\n1600m run together<\/p>\n<p>&#8211; See more at: http:\/\/crossfitmurrieta.com\/wod-for-a-cause\/#sthash.oRb0jhwM.dpuf<\/p>\n<p>Back Squat: 250# (pr)<br \/>\nWod with Kat: 42:26<\/p>\n","protected":false},"excerpt":{"rendered":"<p>WOD for a Cause Back squat max Advanced WOD: 2000m Row \u2013 Switch off with your partner every 250m Then, split the following work evenly: 50 box jumps (24\u201d\/20\u201d) 50 pull-ups 50 kettlebell swings (1.5\/1) 50 walking lunge steps 50 abmat sit-ups 50 push-press (65#\/45#) 50 back extensions 50 wall &#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-3511","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\/3511","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=3511"}],"version-history":[{"count":1,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/posts\/3511\/revisions"}],"predecessor-version":[{"id":3512,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/posts\/3511\/revisions\/3512"}],"wp:attachment":[{"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/media?parent=3511"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/categories?post=3511"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/tags?post=3511"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}