{"id":7791,"date":"2019-12-18T16:59:31","date_gmt":"2019-12-19T00:59:31","guid":{"rendered":"https:\/\/dontlookhere.com\/crossfit\/?p=7791"},"modified":"2019-12-18T16:59:31","modified_gmt":"2019-12-19T00:59:31","slug":"2019-12-18","status":"publish","type":"post","link":"https:\/\/dontlookhere.com\/crossfit\/2019\/12\/18\/2019-12-18\/","title":{"rendered":"2019-12-18"},"content":{"rendered":"<p>WOD<\/p>\n<p>5 RFT<\/p>\n<p>400m run<\/p>\n<p>20 aKBS 32\/24kg<\/p>\n<p>15 GHD sit up<\/p>\n<p>10 burpee pull up<\/p>\n<p>1 min plank hold<\/p>\n<p>rest 2 mins<\/p>\n<p>plank hold can be on elbows or hands<\/p>\n<p>time cap 40min<\/p>\n<p>Total: 44:15 (rowed on rounds 3-5, 1.25pd, sit-ups, burpees only no pull-ups)<\/p>\n<p>Completed 4 rounds + 2 sit-ups at 40 min<\/p>\n","protected":false},"excerpt":{"rendered":"<p>WOD 5 RFT 400m run 20 aKBS 32\/24kg 15 GHD sit up 10 burpee pull up 1 min plank hold rest 2 mins plank hold can be on elbows or hands time cap 40min Total: 44:15 (rowed on rounds 3-5, 1.25pd, sit-ups, burpees only no pull-ups) Completed 4 rounds + &#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-7791","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\/7791","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=7791"}],"version-history":[{"count":1,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/posts\/7791\/revisions"}],"predecessor-version":[{"id":7792,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/posts\/7791\/revisions\/7792"}],"wp:attachment":[{"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/media?parent=7791"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/categories?post=7791"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/tags?post=7791"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}