{"id":4535,"date":"2015-12-14T13:12:04","date_gmt":"2015-12-14T21:12:04","guid":{"rendered":"http:\/\/dontlookhere.com\/crossfit\/?p=4535"},"modified":"2015-12-14T13:12:04","modified_gmt":"2015-12-14T21:12:04","slug":"2015-12-14","status":"publish","type":"post","link":"https:\/\/dontlookhere.com\/crossfit\/2015\/12\/14\/2015-12-14\/","title":{"rendered":"2015-12-14"},"content":{"rendered":"<p>Strength<br \/>\n5 min EMOM<\/p>\n<p>1 hang squat snatch + 1 squat snatch +  1 OHS @ 75-80% of snatch 1 RM<\/p>\n<p>WOD<\/p>\n<p>For time:<\/p>\n<p>100 pull-ups<\/p>\n<p>*Every time you drop from pull-up bar, complete 7 wallballs (20\/14) before continuing.<\/p>\n<p>**RX+: Every time you drop from the pull-up bar, complete 2 atlas stone lifts (post size of stone next to score).<\/p>\n<p>***Scale: 10 rounds for time of 10 pull-ups (dropping as much as needed) &amp; 7 wallballs<\/p>\n<p>Time: 21:56 Rx + (90# atlas stone) did sets of 10 pull-ups for 9 rounds. Then 8 and 2 on my last round.&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Strength 5 min EMOM 1 hang squat snatch + 1 squat snatch + 1 OHS @ 75-80% of snatch 1 RM WOD For time: 100 pull-ups *Every time you drop from pull-up bar, complete 7 wallballs (20\/14) before continuing. **RX+: Every time you drop from the pull-up bar, complete 2 &#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":[5,16],"class_list":["post-4535","post","type-post","status-publish","format-standard","hentry","category-crossfit","tag-arms","tag-shoulders"],"_links":{"self":[{"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/posts\/4535","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=4535"}],"version-history":[{"count":1,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/posts\/4535\/revisions"}],"predecessor-version":[{"id":4536,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/posts\/4535\/revisions\/4536"}],"wp:attachment":[{"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/media?parent=4535"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/categories?post=4535"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/tags?post=4535"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}