{"id":3742,"date":"2014-12-24T09:28:16","date_gmt":"2014-12-24T17:28:16","guid":{"rendered":"http:\/\/dontlookhere.com\/crossfit\/?p=3742"},"modified":"2014-12-24T09:28:16","modified_gmt":"2014-12-24T17:28:16","slug":"2014-12-24","status":"publish","type":"post","link":"https:\/\/dontlookhere.com\/crossfit\/2014\/12\/24\/2014-12-24\/","title":{"rendered":"2014-12-24"},"content":{"rendered":"<p>Holiday WOD<br \/>\n*We will be closed the rest of the day*<\/p>\n<p>12 Days of Christmas<\/p>\n<p>Like the song the \u201c12 Days of Christmas\u201d, complete each exercise in ascending order then work back down, adding one exercise per round.<\/p>\n<p>Ex. On the 1st day of Christmas, my coaches gave to me, one Sumo Deadlift High Pull; on the 2nd day of Christmas my coaches gave to me, 2 Thrusters and 1 SDHP; on the 3rd day of Christmas, my coaches gave to me, 3 Push Press, 2 Thrusters, and 1 SDHP; continue with 4 Power Cleans, 3, 2, 1 etc. up the ladder and down<\/p>\n<p>For Time:<\/p>\n<p>1 Sumo Deadlift High Pull (75#\/55#)<br \/>\n2 Thrusters (75#\/55#)<br \/>\n3 Push Press (75#\/55#)<br \/>\n4 Power Cleans (75#\/55#)<br \/>\n5 Power Snatches (75#\/55#)<br \/>\n6 Kettlebell Swings (1.5\/1)<br \/>\n7 Pull-ups<br \/>\n8 Calorie Row<br \/>\n9 Box Jumps (24\u2033\/20\u2033)<br \/>\n10 Double Unders<br \/>\n11 Burpees<br \/>\n12 Overhead Walking Lunge Steps (45#\/25# Plate)<\/p>\n<p>Time: 35:47 Rx <\/p>\n<p>&#8211; See more at: http:\/\/crossfitmurrieta.com\/category\/wod\/#sthash.ltfJGgwV.dpuf<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Holiday WOD *We will be closed the rest of the day* 12 Days of Christmas Like the song the \u201c12 Days of Christmas\u201d, complete each exercise in ascending order then work back down, adding one exercise per round. Ex. On the 1st day of Christmas, my coaches gave to me, &#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-3742","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\/3742","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=3742"}],"version-history":[{"count":1,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/posts\/3742\/revisions"}],"predecessor-version":[{"id":3743,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/posts\/3742\/revisions\/3743"}],"wp:attachment":[{"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/media?parent=3742"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/categories?post=3742"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/tags?post=3742"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}