{"id":4797,"date":"2016-04-09T17:54:43","date_gmt":"2016-04-10T00:54:43","guid":{"rendered":"http:\/\/dontlookhere.com\/crossfit\/?p=4797"},"modified":"2016-04-09T17:55:48","modified_gmt":"2016-04-10T00:55:48","slug":"2016-04-09","status":"publish","type":"post","link":"https:\/\/dontlookhere.com\/crossfit\/2016\/04\/09\/2016-04-09\/","title":{"rendered":"2016-04-09"},"content":{"rendered":"<p>Strength<\/p>\n<p>7 min EMOM:<\/p>\n<p>1 power clean<br \/>\n3 hang cleans<br \/>\n5 push press<br \/>\n*70% of push press 1RM<\/p>\n<p>WOD<\/p>\n<p>21-15-9:<\/p>\n<p>KB Swings (2\/1.5)<\/p>\n<p>Row (calories)<\/p>\n<p>Time: 5:39 Rx<\/p>\n<p>WOD 2<\/p>\n<p>15 min EMOM every 3 min<\/p>\n<p>15 kb swings 1.5 pd<\/p>\n<p>15 pull-ups&nbsp;<\/p>\n<p>200m run<\/p>\n<p>(Substituted push-ups and sit-ups on various rounds)<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Strength 7 min EMOM: 1 power clean 3 hang cleans 5 push press *70% of push press 1RM WOD 21-15-9: KB Swings (2\/1.5) Row (calories) Time: 5:39 Rx WOD 2 15 min EMOM every 3 min 15 kb swings 1.5 pd 15 pull-ups&nbsp; 200m run (Substituted push-ups and sit-ups on &#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-4797","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\/4797","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=4797"}],"version-history":[{"count":2,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/posts\/4797\/revisions"}],"predecessor-version":[{"id":4799,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/posts\/4797\/revisions\/4799"}],"wp:attachment":[{"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/media?parent=4797"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/categories?post=4797"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/tags?post=4797"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}