{"id":6402,"date":"2018-04-03T16:07:47","date_gmt":"2018-04-03T23:07:47","guid":{"rendered":"http:\/\/dontlookhere.com\/crossfit\/?p=6402"},"modified":"2018-04-03T16:07:47","modified_gmt":"2018-04-03T23:07:47","slug":"2018-04-03","status":"publish","type":"post","link":"https:\/\/dontlookhere.com\/crossfit\/2018\/04\/03\/2018-04-03\/","title":{"rendered":"2018-04-03"},"content":{"rendered":"<p>Warm up and short WOD with Owen<\/p>\n<p>Partner WOD<\/p>\n<p>4 rounds (each person rows 2x)<\/p>\n<p>200m row while the other does the following<\/p>\n<p>1 pull-up<\/p>\n<p>4 push-up<\/p>\n<p>8 sit-up<\/p>\n<p>12 step-up \/ box jump (20)<\/p>\n<p>Time: 5:45 4.5 rounds completed<\/p>\n<p>After WOD:<\/p>\n<p>4 x 30 second plank hold<\/p>\n<p>4 x 10 db push-press<\/p>\n<p>20 med ball cleans (14\/20)<\/p>\n<p>Then I did &#8220;Cindy&#8221; for 5 minutes<\/p>\n<p>5 pull-ups<\/p>\n<p>10 push-ups<\/p>\n<p>15 squats<\/p>\n<p>Time: 5:00 (completed 5 rounds)<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warm up and short WOD with Owen Partner WOD 4 rounds (each person rows 2x) 200m row while the other does the following 1 pull-up 4 push-up 8 sit-up 12 step-up \/ box jump (20) Time: 5:45 4.5 rounds completed After WOD: 4 x 30 second plank hold 4 x &#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-6402","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\/6402","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=6402"}],"version-history":[{"count":1,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/posts\/6402\/revisions"}],"predecessor-version":[{"id":6403,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/posts\/6402\/revisions\/6403"}],"wp:attachment":[{"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/media?parent=6402"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/categories?post=6402"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/tags?post=6402"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}