Warm up<\/p>\n
Wash car<\/p>\n
4 x 30 sec plank hold<\/p>\n
WOD<\/p>\n
“Annie” w\/ 10 kb swings after each round (1.25 pd)<\/p>\n
50 – 40 – 30 – 20 – 10<\/p>\n
Double unders<\/p>\n
Sit-ups<\/p>\n
Time: 12:32 (hot 103 degrees)<\/p>\n","protected":false},"excerpt":{"rendered":"
Warm up Wash car 4 x 30 sec plank hold WOD “Annie” w\/ 10 kb swings after each round (1.25 pd) 50 – 40 – 30 – 20 – 10 Double unders Sit-ups Time: 12:32 (hot 103 degrees)<\/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":[10,4],"class_list":["post-8396","post","type-post","status-publish","format-standard","hentry","category-crossfit","tag-abs","tag-legs"],"_links":{"self":[{"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/posts\/8396","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=8396"}],"version-history":[{"count":1,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/posts\/8396\/revisions"}],"predecessor-version":[{"id":8397,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/posts\/8396\/revisions\/8397"}],"wp:attachment":[{"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/media?parent=8396"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/categories?post=8396"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/tags?post=8396"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}