{"id":500,"date":"2011-02-12T11:05:24","date_gmt":"2011-02-12T19:05:24","guid":{"rendered":"http:\/\/dontlookhere.com\/crossfit\/?p=500"},"modified":"2011-02-13T11:06:56","modified_gmt":"2011-02-13T19:06:56","slug":"2011-02-12","status":"publish","type":"post","link":"https:\/\/dontlookhere.com\/crossfit\/2011\/02\/12\/2011-02-12\/","title":{"rendered":"2011-02-12"},"content":{"rendered":"<p><strong>Rope Climbing Clinic<\/strong><\/p>\n<p>We will talk about and practice the &#8220;Wrap&#8221; and &#8220;S&#8221; methods for foot locks during the rope climb.<\/p>\n<p><strong>Teams WOD<\/strong><\/p>\n<p>&#8220;Don&#8217;t Drop the Ball&#8221; for time:<\/p>\n<ul>\n<li>Run 800 meters as a team of 2<\/li>\n<li>Pick up the Medicine Ball<\/li>\n<li>25 X Over the Bars<\/li>\n<li>50 X Box Jumps<\/li>\n<li>Run 400 meters as a team<\/li>\n<\/ul>\n<p>If at any point you drop the Med Ball after the initial 800 meters your team must do 15 bupees per teammate before continuing on with the WOD<\/p>\n<p>14:10<br \/>\nPaige rowed first 800 meters and final 400 meters<br \/>\n#16 ball<br \/>\n9 foot over the bars<br \/>\nGreat Fun! Thanks for putting this one together.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Rope Climbing Clinic We will talk about and practice the &#8220;Wrap&#8221; and &#8220;S&#8221; methods for foot locks during the rope climb. Teams WOD &#8220;Don&#8217;t Drop the Ball&#8221; for time: Run 800 meters as a team of 2 Pick up the Medicine Ball 25 X Over the Bars 50 X Box &#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],"class_list":["post-500","post","type-post","status-publish","format-standard","hentry","category-crossfit","tag-arms","tag-legs"],"_links":{"self":[{"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/posts\/500","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=500"}],"version-history":[{"count":1,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/posts\/500\/revisions"}],"predecessor-version":[{"id":501,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/posts\/500\/revisions\/501"}],"wp:attachment":[{"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/media?parent=500"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/categories?post=500"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/tags?post=500"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}