{"id":4477,"date":"2015-11-21T08:55:49","date_gmt":"2015-11-21T16:55:49","guid":{"rendered":"http:\/\/dontlookhere.com\/crossfit\/?p=4477"},"modified":"2020-09-22T20:19:19","modified_gmt":"2020-09-23T03:19:19","slug":"2015-11-21","status":"publish","type":"post","link":"https:\/\/dontlookhere.com\/crossfit\/2015\/11\/21\/2015-11-21\/","title":{"rendered":"2015-11-21"},"content":{"rendered":"<p>WOD<br \/>\n18 min AMRAP:<\/p>\n<p>6 Deadlifts<\/p>\n<p>4 Shoulder-2-OH<\/p>\n<p>2 Hang Squat Cleans<\/p>\n<p>4 OTB Burpees<\/p>\n<p>*Weight is chosen by athlete. Athlete cannot change weight once WOD starts. Use the same weight for all 3 lifts.<\/p>\n<p>**Score is total weight moved by athlete in allotted time.<\/p>\n<p>Example: Athlete chooses 95# and does a total of 90 reps. 95 X 90 = 8,550<\/p>\n<p>Total: 95# x 120 = 11,400 (9 rounds + 12)<\/p>\n","protected":false},"excerpt":{"rendered":"<p>WOD 18 min AMRAP: 6 Deadlifts 4 Shoulder-2-OH 2 Hang Squat Cleans 4 OTB Burpees *Weight is chosen by athlete. Athlete cannot change weight once WOD starts. Use the same weight for all 3 lifts. **Score is total weight moved by athlete in allotted time. Example: Athlete chooses 95# and &#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-4477","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\/4477","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=4477"}],"version-history":[{"count":1,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/posts\/4477\/revisions"}],"predecessor-version":[{"id":4478,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/posts\/4477\/revisions\/4478"}],"wp:attachment":[{"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/media?parent=4477"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/categories?post=4477"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/tags?post=4477"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}