{"id":2396,"date":"2016-05-05T00:00:00","date_gmt":"2016-05-05T08:00:00","guid":{"rendered":"http:\/\/www.thomasvillecrossfit.com\/?p=2396"},"modified":"2016-05-05T13:12:10","modified_gmt":"2016-05-05T17:12:10","slug":"050516","status":"publish","type":"post","link":"https:\/\/test.thomasvillecrossfit.com\/test\/2016\/05\/05\/050516\/","title":{"rendered":"05\/05\/16"},"content":{"rendered":"<h2>Thomasville CrossFit &#8211; CrossFit<\/h2>\n<p><\/p>\n<h3>Warm-up<\/h3>\n<h3>Shoulder warmup A (No Measure)<\/h3>\n<p>Rotational exersices 10 each<br \/>\n<br \/>wrist<br \/>\n<br \/>elbow<br \/>\n<br \/>shoulder<br \/>\n<br \/>torso<br \/>\n<br \/>hip<br \/>\n<br \/>bend and reach<br \/>\n<br \/>leg swings<br \/>\n<br \/>ankle<\/p>\n<p>10 x pvc dislocates<br \/>\n<br \/>10 x pvc bent over row, slow tempo<br \/>\n<br \/>10 x pvc behind the neck press, slow tempo<\/p>\n<h3>Weightlifting<\/h3>\n<h3>push press+push jerk+split jerk (5 sets)<\/h3>\n<h3>Metcon<\/h3>\n<h3>Metcon (Time)<\/h3>\n<p>Buy-in: 20 x HSPU<br \/>\n<br \/>then, 3 RFT<\/p>\n<p>15 x SDHP ( 35\/53)<br \/>\n<br \/>10 x Toes to Bar<br \/>\n<br \/>5 x Shoulder to Overhead (185\/135)<\/p>\n<h3>Mobility WOD<\/h3>\n<p><em><a href=\"https:\/\/www.youtube.com\/watch?v=eveYJP1indI\" title=\"https:\/\/www.youtube.com\/watch?v=eveYJP1indI\">https:\/\/www.youtube.com\/watch?v=eveYJP1indI<\/a><\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Thomasville CrossFit &#8211; CrossFit Warm-up Shoulder warmup A (No Measure) Rotational exersices 10 each wrist elbow shoulder torso hip bend and reach leg swings ankle 10 x pvc dislocates 10 x pvc bent over row, slow tempo 10 x pvc behind the neck press, slow tempo Weightlifting push press+push jerk+split jerk (5 sets) Metcon Metcon&hellip;&nbsp;<a href=\"https:\/\/test.thomasvillecrossfit.com\/test\/2016\/05\/05\/050516\/\" class=\"\" rel=\"bookmark\">Read More &raquo;<span class=\"screen-reader-text\">05\/05\/16<\/span><\/a><\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","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":[28],"tags":[],"class_list":["post-2396","post","type-post","status-publish","format-standard","hentry","category-crossfit"],"_links":{"self":[{"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/posts\/2396","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=2396"}],"version-history":[{"count":2,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/posts\/2396\/revisions"}],"predecessor-version":[{"id":2400,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/posts\/2396\/revisions\/2400"}],"wp:attachment":[{"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/media?parent=2396"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/categories?post=2396"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/tags?post=2396"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}