{"id":1400,"date":"2013-02-07T07:53:58","date_gmt":"2013-02-07T12:53:58","guid":{"rendered":"http:\/\/www.thomasvillecrossfit.com\/?p=1400"},"modified":"2013-02-07T07:54:35","modified_gmt":"2013-02-07T12:54:35","slug":"1400","status":"publish","type":"post","link":"https:\/\/test.thomasvillecrossfit.com\/test\/2013\/02\/07\/1400\/","title":{"rendered":"2.7.2013 WOD"},"content":{"rendered":"<h1>2.7.2013 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-1402 alignright\" alt=\"DSCN0820\" src=\"http:\/\/www.thomasvillecrossfit.com\/wp-content\/uploads\/2013\/02\/DSCN0820-300x224.jpg\" width=\"300\" height=\"224\" srcset=\"https:\/\/test.thomasvillecrossfit.com\/test\/wp-content\/uploads\/2013\/02\/DSCN0820-300x224.jpg 300w, https:\/\/test.thomasvillecrossfit.com\/test\/wp-content\/uploads\/2013\/02\/DSCN0820-1024x768.jpg 1024w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/p>\n<h3><strong><span style=\"text-decoration: underline;\">Pre-WOD<\/span><\/strong><\/h3>\n<ul>\n<li>\n<h3><strong>Back Squats<\/strong><\/h3>\n<\/li>\n<li>\n<h3><strong>5-5-3-3-1-1-1<\/strong><\/h3>\n<\/li>\n<\/ul>\n<h3><strong><span style=\"text-decoration: underline;\">WOD<\/span><\/strong><\/h3>\n<ul>\n<li>\n<h3><strong>12 minute AMRAP<\/strong><\/h3>\n<\/li>\n<li>\n<h3><strong>10 Overhead Lunges (45#\/25# plate)<\/strong><\/h3>\n<\/li>\n<li>\n<h3><strong>8 Lateral Plate Jumps (45#\/25#)<\/strong><\/h3>\n<\/li>\n<li>\n<h3><strong>6 Burpees<\/strong><\/h3>\n<\/li>\n<\/ul>\n<h3><strong>\u00a0<\/strong><\/h3>\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>2.7.2013 WOD = Workout Of The Day Pre-WOD Back Squats 5-5-3-3-1-1-1 WOD 12 minute AMRAP 10 Overhead Lunges (45#\/25# plate) 8 Lateral Plate Jumps (45#\/25#) 6 Burpees \u00a0 &#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; &#8211; Coach&hellip;&nbsp;<a href=\"https:\/\/test.thomasvillecrossfit.com\/test\/2013\/02\/07\/1400\/\" class=\"\" rel=\"bookmark\">Read More &raquo;<span class=\"screen-reader-text\">2.7.2013 WOD<\/span><\/a><\/p>\n","protected":false},"author":1,"featured_media":1402,"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":[38,71,92,140,41,56,8,91,60,34,23,29,36,37,57,58],"class_list":["post-1400","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-wod","tag-athlete","tag-back-squat","tag-burpee","tag-crossfit","tag-crossfit-affiliate","tag-crossfit-thomasville","tag-gym","tag-lateral-jump","tag-lunges","tag-personal-trainer","tag-thomasville","tag-thomasville-crossfit","tag-thomasville-georgia","tag-training-2","tag-wod-2","tag-workout-of-the-day"],"_links":{"self":[{"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/posts\/1400","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=1400"}],"version-history":[{"count":5,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/posts\/1400\/revisions"}],"predecessor-version":[{"id":1406,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/posts\/1400\/revisions\/1406"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/media\/1402"}],"wp:attachment":[{"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/media?parent=1400"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/categories?post=1400"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/tags?post=1400"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}