{"id":1362,"date":"2013-01-30T08:31:47","date_gmt":"2013-01-30T13:31:47","guid":{"rendered":"http:\/\/www.thomasvillecrossfit.com\/?p=1362"},"modified":"2013-01-30T08:31:47","modified_gmt":"2013-01-30T13:31:47","slug":"1-30-2013-wod","status":"publish","type":"post","link":"https:\/\/test.thomasvillecrossfit.com\/test\/2013\/01\/30\/1-30-2013-wod\/","title":{"rendered":"1.30.2013 WOD"},"content":{"rendered":"<h1>1.30.2013 WOD = <strong>W<\/strong>orkout <strong>O<\/strong>f The <strong>D<\/strong>ay<\/h1>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"size-medium wp-image-1366 alignright\" alt=\"DSCN0751\" src=\"http:\/\/www.thomasvillecrossfit.com\/wp-content\/uploads\/2013\/01\/DSCN0751-e1359552609164-300x234.jpg\" width=\"300\" height=\"234\" srcset=\"https:\/\/test.thomasvillecrossfit.com\/test\/wp-content\/uploads\/2013\/01\/DSCN0751-e1359552609164-300x234.jpg 300w, https:\/\/test.thomasvillecrossfit.com\/test\/wp-content\/uploads\/2013\/01\/DSCN0751-e1359552609164-1024x799.jpg 1024w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/p>\n<h3><strong>Pre-WOD<\/strong><\/h3>\n<p><strong>Deadlift (80% of 1RM)<\/strong><\/p>\n<p><strong>3-3-3<\/strong><\/p>\n<h3>Team WOD &#8211; 4 rounds for time<\/h3>\n<ul>\n<li><strong>300 m Row<\/strong><\/li>\n<li><strong>15 x Toes-2-Bar<\/strong><\/li>\n<li><strong>10 Deadlifts (225#\/135#)<\/strong><\/li>\n<li><strong>One team member begins on the 1st movement, the 2nd team member can&#8217;t start the 1st movement until the 1st team member moves onto the 2nd movement &#8211; and so on and so forth. The team finishes when the last person on your team finishes the 3rd movement in the 4th round. 3&#8230;2&#8230;1&#8230;GO!<\/strong><\/li>\n<\/ul>\n<p>&#8220;The magic is in the movement, the art is in the programming, the science is in the explanation, and the fun is in the community.&#8221;<\/p>\n<p>&#8211; Coach Greg Glassman<\/p>\n","protected":false},"excerpt":{"rendered":"<p>1.30.2013 WOD = Workout Of The Day Pre-WOD Deadlift (80% of 1RM) 3-3-3 Team WOD &#8211; 4 rounds for time 300 m Row 15 x Toes-2-Bar 10 Deadlifts (225#\/135#) One team member begins on the 1st movement, the 2nd team member can&#8217;t start the 1st movement until the 1st team member moves onto the 2nd&hellip;&nbsp;<a href=\"https:\/\/test.thomasvillecrossfit.com\/test\/2013\/01\/30\/1-30-2013-wod\/\" class=\"\" rel=\"bookmark\">Read More &raquo;<span class=\"screen-reader-text\">1.30.2013 WOD<\/span><\/a><\/p>\n","protected":false},"author":1,"featured_media":1366,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"neve_meta_sidebar":"","neve_meta_container":"","neve_meta_enable_content_width":"","neve_meta_content_width":0,"neve_meta_title_alignment":"","neve_meta_author_avatar":"","neve_post_elements_order":"","neve_meta_disable_header":"","neve_meta_disable_footer":"","neve_meta_disable_title":"","footnotes":""},"categories":[55],"tags":[38,140,41,56,68,8,34,78,79,23,29,36,77,37,57,58],"class_list":["post-1362","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-wod","tag-athlete","tag-crossfit","tag-crossfit-affiliate","tag-crossfit-thomasville","tag-deadlift","tag-gym","tag-personal-trainer","tag-row","tag-team-wod","tag-thomasville","tag-thomasville-crossfit","tag-thomasville-georgia","tag-toes-to-bar","tag-training-2","tag-wod-2","tag-workout-of-the-day"],"_links":{"self":[{"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/posts\/1362","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/comments?post=1362"}],"version-history":[{"count":7,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/posts\/1362\/revisions"}],"predecessor-version":[{"id":1370,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/posts\/1362\/revisions\/1370"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/media\/1366"}],"wp:attachment":[{"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/media?parent=1362"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/categories?post=1362"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/tags?post=1362"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}