{"id":9098,"date":"2021-07-16T18:27:42","date_gmt":"2021-07-17T01:27:42","guid":{"rendered":"https:\/\/dontlookhere.com\/crossfit\/?p=9098"},"modified":"2021-07-17T18:31:33","modified_gmt":"2021-07-18T01:31:33","slug":"2021-07-16","status":"publish","type":"post","link":"https:\/\/dontlookhere.com\/crossfit\/2021\/07\/16\/2021-07-16\/","title":{"rendered":"2021-07-16"},"content":{"rendered":"<p>Warm-up<\/p>\n<p>150m row just arms<br \/>\n150m row just legs<br \/>\n15 pvc pass throughs<br \/>\n20 leg swings<br \/>\n10 spiderman stretches<br \/>\n15 pvc strict press<br \/>\n15 pvc back squats<\/p>\n<p>Skill Work<\/p>\n<p>3 rounds<br \/>\n6 barbell back rack lunges<br \/>\n12 weighted hip extensions<\/p>\n<p>WOD<\/p>\n<p>1000m row<\/p>\n<p>30 back squats<\/p>\n<p>30 GHD sit-ups<\/p>\n<p>1000m row<\/p>\n<p>Time: 14:30 (155# on first 10 back squats, 135# on all remaining)<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warm-up 150m row just arms 150m row just legs 15 pvc pass throughs 20 leg swings 10 spiderman stretches 15 pvc strict press 15 pvc back squats Skill Work 3 rounds 6 barbell back rack lunges 12 weighted hip extensions WOD 1000m row 30 back squats 30 GHD sit-ups 1000m &#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":[10,4],"class_list":["post-9098","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\/9098","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=9098"}],"version-history":[{"count":1,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/posts\/9098\/revisions"}],"predecessor-version":[{"id":9099,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/posts\/9098\/revisions\/9099"}],"wp:attachment":[{"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/media?parent=9098"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/categories?post=9098"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/tags?post=9098"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}