{"id":5199,"date":"2016-10-08T10:01:25","date_gmt":"2016-10-08T17:01:25","guid":{"rendered":"http:\/\/dontlookhere.com\/crossfit\/?p=5199"},"modified":"2016-10-08T10:01:25","modified_gmt":"2016-10-08T17:01:25","slug":"2016-10-08","status":"publish","type":"post","link":"https:\/\/dontlookhere.com\/crossfit\/2016\/10\/08\/2016-10-08\/","title":{"rendered":"2016-10-08"},"content":{"rendered":"<p>Team WOD @ 9 am<br \/>\n\u201cDeck of Cards\u201d<\/p>\n<p>*Teams of 4<\/p>\n<p>Diamond = KB swings (1.5\/1)<\/p>\n<p>Spade = pull-ups<\/p>\n<p>Hearts = push-ups<\/p>\n<p>Club = hang power clean (115\/75)<\/p>\n<p>Queen = 2x per person: 1 wall jump + 1 rope climb<\/p>\n<p>King = 200m run + 30 D\/U (Scale is 60 S\/U)<\/p>\n<p>Jack = 45 sec plank hold<\/p>\n<p>Ace = repeat last 3 cards (excluding any Aces)<\/p>\n<p>Joker = 1x per person: 15 box jumps (24\/20) + 15 wallballs (20\/14)<\/p>\n<p>Time: 69:00 skipped a couple of cards and only did 1 rope climb on 3 rounds (Kat, Ryan and Ryan)<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Team WOD @ 9 am \u201cDeck of Cards\u201d *Teams of 4 Diamond = KB swings (1.5\/1) Spade = pull-ups Hearts = push-ups Club = hang power clean (115\/75) Queen = 2x per person: 1 wall jump + 1 rope climb King = 200m run + 30 D\/U (Scale is 60 &#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-5199","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\/5199","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=5199"}],"version-history":[{"count":1,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/posts\/5199\/revisions"}],"predecessor-version":[{"id":5200,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/posts\/5199\/revisions\/5200"}],"wp:attachment":[{"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/media?parent=5199"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/categories?post=5199"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/tags?post=5199"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}