{"id":8100,"date":"2020-05-04T20:43:38","date_gmt":"2020-05-05T03:43:38","guid":{"rendered":"https:\/\/dontlookhere.com\/crossfit\/?p=8100"},"modified":"2020-05-04T20:43:38","modified_gmt":"2020-05-05T03:43:38","slug":"2020-05-04","status":"publish","type":"post","link":"https:\/\/dontlookhere.com\/crossfit\/2020\/05\/04\/2020-05-04\/","title":{"rendered":"2020-05-04"},"content":{"rendered":"<p>Warm up<\/p>\n<p>500m row<\/p>\n<p>WOD<\/p>\n<p>6 rounds 1 min stations<\/p>\n<p>1 &#8211; 20 bent over db row (left arm)<\/p>\n<p>2 &#8211; 20 alt v-ups (or hanging knee raises)<\/p>\n<p>3 &#8211; 20 bent over db row (right arm)<\/p>\n<p>4 &#8211; 20 air squats<\/p>\n<p>5 &#8211; 40 mountain climbers<\/p>\n<p>6 &#8211; 20 kb deadlifts (or bar)<\/p>\n<p>Time: DNF. 4 rounds complete at 30:00, 5 rounds complete at 42:12 (hanging knee raises and 95# deadlift barbell)<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warm up 500m row WOD 6 rounds 1 min stations 1 &#8211; 20 bent over db row (left arm) 2 &#8211; 20 alt v-ups (or hanging knee raises) 3 &#8211; 20 bent over db row (right arm) 4 &#8211; 20 air squats 5 &#8211; 40 mountain climbers 6 &#8211; 20 &#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-8100","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\/8100","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=8100"}],"version-history":[{"count":1,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/posts\/8100\/revisions"}],"predecessor-version":[{"id":8101,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/posts\/8100\/revisions\/8101"}],"wp:attachment":[{"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/media?parent=8100"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/categories?post=8100"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/tags?post=8100"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}