{"id":6633,"date":"2018-07-19T12:02:34","date_gmt":"2018-07-19T19:02:34","guid":{"rendered":"http:\/\/dontlookhere.com\/crossfit\/?p=6633"},"modified":"2018-07-21T12:06:24","modified_gmt":"2018-07-21T19:06:24","slug":"2018-07-19","status":"publish","type":"post","link":"https:\/\/dontlookhere.com\/crossfit\/2018\/07\/19\/2018-07-19\/","title":{"rendered":"2018-07-19"},"content":{"rendered":"<p>Warm up<\/p>\n<p>400m row<\/p>\n<p>3 rounds<\/p>\n<p>15 wall balls<\/p>\n<p>10 hang clean + strict press (45\/35)<\/p>\n<p>10 good mornings (45\/35)<\/p>\n<p>15 sit-ups<\/p>\n<p>WOD<\/p>\n<p>4 rounds (30 min cap)<\/p>\n<p>50 d\/u<\/p>\n<p>25 hip extensions<\/p>\n<p>15 front rack lunges (135\/95)<\/p>\n<p>10 t2b<\/p>\n<p>Total: 3 rounds 26:04<\/p>\n<p>After first round did sit-ups instead of hip extensions<\/p>\n<p>Also subbed lunges with back squats<\/p>\n<p>Really hot and didn&#8217;t feel well so I only completed 3 rounds.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warm up 400m row 3 rounds 15 wall balls 10 hang clean + strict press (45\/35) 10 good mornings (45\/35) 15 sit-ups WOD 4 rounds (30 min cap) 50 d\/u 25 hip extensions 15 front rack lunges (135\/95) 10 t2b Total: 3 rounds 26:04 After first round did sit-ups instead &#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-6633","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\/6633","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=6633"}],"version-history":[{"count":1,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/posts\/6633\/revisions"}],"predecessor-version":[{"id":6634,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/posts\/6633\/revisions\/6634"}],"wp:attachment":[{"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/media?parent=6633"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/categories?post=6633"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/tags?post=6633"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}