Warm up<\/p>\n
200m run<\/p>\n
10 push-ups<\/p>\n
10 squats<\/p>\n
10 strict pull-ups<\/p>\n
200m run<\/p>\n
WOD<\/p>\n
3 rounds<\/p>\n
500m row<\/p>\n
15 kb swings (1.5\/1)<\/p>\n
20 sit-ups<\/p>\n
15 goblet squats<\/p>\n
20 sit-ups<\/p>\n
15 SDHP<\/p>\n
45 sec plank hold<\/p>\n
Time: 29:57 Rx (Several breaks during plank holds)<\/p>\n","protected":false},"excerpt":{"rendered":"
Warm up 200m run 10 push-ups 10 squats 10 strict pull-ups 200m run WOD 3 rounds 500m row 15 kb swings (1.5\/1) 20 sit-ups 15 goblet squats 20 sit-ups 15 SDHP 45 sec plank hold Time: 29:57 Rx (Several breaks during plank holds)<\/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-6580","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\/6580","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=6580"}],"version-history":[{"count":1,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/posts\/6580\/revisions"}],"predecessor-version":[{"id":6581,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/posts\/6580\/revisions\/6581"}],"wp:attachment":[{"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/media?parent=6580"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/categories?post=6580"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/tags?post=6580"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}