{"id":1430,"date":"2013-02-14T07:59:16","date_gmt":"2013-02-14T12:59:16","guid":{"rendered":"http:\/\/www.thomasvillecrossfit.com\/?p=1430"},"modified":"2013-02-14T08:05:20","modified_gmt":"2013-02-14T13:05:20","slug":"2-14-2013-wod","status":"publish","type":"post","link":"https:\/\/test.thomasvillecrossfit.com\/test\/2013\/02\/14\/2-14-2013-wod\/","title":{"rendered":"2.14.2013 WOD"},"content":{"rendered":"<h1>2.14.2013 WOD = <strong>W<\/strong>orkout <strong>O<\/strong>f The <strong>D<\/strong>ay<\/h1>\n<h3><span style=\"text-decoration: underline;\">Pre-WOD<\/span><\/h3>\n<h3><img loading=\"lazy\" decoding=\"async\" class=\"size-medium wp-image-1431 alignright\" alt=\"DSCN0733\" src=\"http:\/\/www.thomasvillecrossfit.com\/wp-content\/uploads\/2013\/02\/DSCN0733-300x224.jpg\" width=\"300\" height=\"224\" srcset=\"https:\/\/test.thomasvillecrossfit.com\/test\/wp-content\/uploads\/2013\/02\/DSCN0733-300x224.jpg 300w, https:\/\/test.thomasvillecrossfit.com\/test\/wp-content\/uploads\/2013\/02\/DSCN0733-1024x768.jpg 1024w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/h3>\n<ul>\n<li>\n<h3>Front Squat<\/h3>\n<\/li>\n<li>\n<h3>3-3-3-3-3-3-3<\/h3>\n<\/li>\n<\/ul>\n<h3><strong><span style=\"text-decoration: underline;\">WOD: &#8220;Fight Gone Bad&#8221; Style &#8211; 3 rounds<\/span><br \/>\n<\/strong><\/h3>\n<ul>\n<li>\n<h3>Row (Calories)<\/h3>\n<\/li>\n<li>\n<h3>Wall Ball Shots (20#\/14#)<\/h3>\n<\/li>\n<li>\n<h3>Russian Kettlebell Swings (53#\/35#)<\/h3>\n<\/li>\n<li>\n<h3>1 minute of rest<\/h3>\n<\/li>\n<\/ul>\n<h3>Perform this like &#8220;Fight Gone Bad,&#8221; by rotating immediately to the next station every 1 min, the clock does not stop or reset between stations.<\/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>2.14.2013 WOD = Workout Of The Day Pre-WOD Front Squat 3-3-3-3-3-3-3 WOD: &#8220;Fight Gone Bad&#8221; Style &#8211; 3 rounds Row (Calories) Wall Ball Shots (20#\/14#) Russian Kettlebell Swings (53#\/35#) 1 minute of rest Perform this like &#8220;Fight Gone Bad,&#8221; by rotating immediately to the next station every 1 min, the clock does not stop or&hellip;&nbsp;<a href=\"https:\/\/test.thomasvillecrossfit.com\/test\/2013\/02\/14\/2-14-2013-wod\/\" class=\"\" rel=\"bookmark\">Read More &raquo;<span class=\"screen-reader-text\">2.14.2013 WOD<\/span><\/a><\/p>\n","protected":false},"author":1,"featured_media":1431,"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":[38,140,41,102,8,101,34,65,23,29,36,37,103,57,58],"class_list":["post-1430","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-wod","tag-athlete","tag-crossfit","tag-crossfit-affiliate","tag-fight-gone-bad","tag-gym","tag-kettlebell-swings","tag-personal-trainer","tag-rowing","tag-thomasville","tag-thomasville-crossfit","tag-thomasville-georgia","tag-training-2","tag-wall-balls","tag-wod-2","tag-workout-of-the-day"],"_links":{"self":[{"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/posts\/1430","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=1430"}],"version-history":[{"count":5,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/posts\/1430\/revisions"}],"predecessor-version":[{"id":1438,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/posts\/1430\/revisions\/1438"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/media\/1431"}],"wp:attachment":[{"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/media?parent=1430"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/categories?post=1430"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/tags?post=1430"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}