{"id":5355,"date":"2016-12-26T18:41:56","date_gmt":"2016-12-27T02:41:56","guid":{"rendered":"http:\/\/dontlookhere.com\/crossfit\/?p=5355"},"modified":"2016-12-26T18:41:56","modified_gmt":"2016-12-27T02:41:56","slug":"2016-12-26","status":"publish","type":"post","link":"https:\/\/dontlookhere.com\/crossfit\/2016\/12\/26\/2016-12-26\/","title":{"rendered":"2016-12-26"},"content":{"rendered":"<h3>WOD<\/h3>\n<h3><strong>\u201c12 Days of Christmas\u201d<\/strong><\/h3>\n<p><em>Like the song the \u201c12 Days of Christmas\u201d, complete each exercise in ascending order then work back down, adding one exercise per round.<\/em><\/p>\n<p><em>Ex. On the 1st day of Christmas, my coaches gave to me, one Sumo Deadlift High Pull; on the 2nd day of Christmas my coaches gave to me, 2 Thrusters and 1 SDHP; on the 3rd day of Christmas,\u00a0my coaches gave to me,\u00a03 Push Press, 2 Thrusters, and 1 SDHP; continue with 4 Power Cleans, 3, 2, 1 etc until you\u2019ve reached the 12th day of Christmas.<\/em><\/p>\n<p>For Time:<\/p>\n<p>1 Sumo Deadlift High Pull (75#\/55#)<br \/>\n2 Thrusters\u00a0(75#\/55#)<br \/>\n3 Push Press\u00a0(75#\/55#)<br \/>\n4 Power Cleans\u00a0(75#\/55#)<br \/>\n5 Power Snatches (75#\/55#)<br \/>\n6\u00a0Kettlebell Swings (1.5\/1)<br \/>\n7 Pull-ups<br \/>\n8 Calorie Row<br \/>\n9 Box Jumps (24\u2033\/20\u2033)<br \/>\n10\u00a0Double Unders<br \/>\n11 Burpees<br \/>\n12 Overhead\u00a0Walking Lunge Steps\u00a0(45#\/25# Plate)<\/p>\n<p>Time: 47:03 (Half cleans and snatches Rx, Half from hang position)<\/p>\n","protected":false},"excerpt":{"rendered":"<p>WOD \u201c12 Days of Christmas\u201d Like the song the \u201c12 Days of Christmas\u201d, complete each exercise in ascending order then work back down, adding one exercise per round. Ex. On the 1st day of Christmas, my coaches gave to me, one Sumo Deadlift High Pull; on the 2nd day of &#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-5355","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\/5355","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=5355"}],"version-history":[{"count":1,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/posts\/5355\/revisions"}],"predecessor-version":[{"id":5356,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/posts\/5355\/revisions\/5356"}],"wp:attachment":[{"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/media?parent=5355"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/categories?post=5355"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/tags?post=5355"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}