{"id":7746,"date":"2019-11-28T05:33:53","date_gmt":"2019-11-28T21:33:53","guid":{"rendered":"https:\/\/dontlookhere.com\/crossfit\/?p=7746"},"modified":"2020-09-22T20:21:35","modified_gmt":"2020-09-23T03:21:35","slug":"2019-11-28","status":"publish","type":"post","link":"https:\/\/dontlookhere.com\/crossfit\/2019\/11\/28\/2019-11-28\/","title":{"rendered":"2019-11-28"},"content":{"rendered":"<p>WOD Metcon\u00a0(Time)<\/p>\n<p>5x | 5 Pull-Ups<\/p>\n<p>| 10 Push-Ups<\/p>\n<p>| 15 Air Squats<\/p>\n<p>4x | 8 Handstand Push-Ups<\/p>\n<p>| 15 Kettlebell Swings (1.5\/1 pood)<\/p>\n<p>3x | 15 Box Jumps (24\/20 in)<\/p>\n<p>| 15 Knees-to-Elbows<\/p>\n<p>2x | 20 Wall-Balls (20\/14 lb)<\/p>\n<p>| 30 Sit-Ups<\/p>\n<p>1x | 50 Burpees<\/p>\n<p>Time: 39:59 (strict db press 25# instead of handstand push-ups, 1.25 pd kB swings, 50 cal row instead of burpees)<\/p>\n","protected":false},"excerpt":{"rendered":"<p>WOD Metcon\u00a0(Time) 5x | 5 Pull-Ups | 10 Push-Ups | 15 Air Squats 4x | 8 Handstand Push-Ups | 15 Kettlebell Swings (1.5\/1 pood) 3x | 15 Box Jumps (24\/20 in) | 15 Knees-to-Elbows 2x | 20 Wall-Balls (20\/14 lb) | 30 Sit-Ups 1x | 50 Burpees Time: 39:59 (strict &#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-7746","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\/7746","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=7746"}],"version-history":[{"count":2,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/posts\/7746\/revisions"}],"predecessor-version":[{"id":8445,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/posts\/7746\/revisions\/8445"}],"wp:attachment":[{"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/media?parent=7746"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/categories?post=7746"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/tags?post=7746"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}