{"id":9634,"date":"2022-03-25T19:25:16","date_gmt":"2022-03-26T02:25:16","guid":{"rendered":"https:\/\/dontlookhere.com\/crossfit\/?p=9634"},"modified":"2022-03-26T09:31:42","modified_gmt":"2022-03-26T16:31:42","slug":"2022-03-25","status":"publish","type":"post","link":"https:\/\/dontlookhere.com\/crossfit\/2022\/03\/25\/2022-03-25\/","title":{"rendered":"2022-03-25"},"content":{"rendered":"<p>Warm-up<\/p>\n<p>200m run<br \/>\n10 squat\/ham stretch<br \/>\n5 burpees<br \/>\n200m run<br \/>\n10 Spiderman stretch<br \/>\n5 inchworms w\/ push-up<br \/>\n10 pass throughs<br \/>\n10 c-pass throughs<br \/>\n10 good mornings<br \/>\n10 pic shoulder stretch<\/p>\n<p>Skill work<\/p>\n<p>build to a 20 rep max back squat (135#)<\/p>\n<p>WOD<\/p>\n<p>15 min AMRAP<\/p>\n<p>5 bar muscle-ups<br \/>\n10 kb swings (70\/53)<br \/>\n5 squat cleans (105\/75)<\/p>\n<p>Total: 5 rounds + 5 pull-ups (7 pull ups, 53, 95)<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warm-up 200m run 10 squat\/ham stretch 5 burpees 200m run 10 Spiderman stretch 5 inchworms w\/ push-up 10 pass throughs 10 c-pass throughs 10 good mornings 10 pic shoulder stretch Skill work build to a 20 rep max back squat (135#) WOD 15 min AMRAP 5 bar muscle-ups 10 kb &#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":[5,4,16],"class_list":["post-9634","post","type-post","status-publish","format-standard","hentry","category-crossfit","tag-arms","tag-legs","tag-shoulders"],"_links":{"self":[{"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/posts\/9634","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=9634"}],"version-history":[{"count":1,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/posts\/9634\/revisions"}],"predecessor-version":[{"id":9635,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/posts\/9634\/revisions\/9635"}],"wp:attachment":[{"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/media?parent=9634"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/categories?post=9634"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/tags?post=9634"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}