{"id":2454,"date":"2016-05-19T00:00:00","date_gmt":"2016-05-19T08:00:00","guid":{"rendered":"http:\/\/www.thomasvillecrossfit.com\/?p=2454"},"modified":"2016-05-18T23:13:27","modified_gmt":"2016-05-19T03:13:27","slug":"051916","status":"publish","type":"post","link":"https:\/\/test.thomasvillecrossfit.com\/test\/2016\/05\/19\/051916\/","title":{"rendered":"05\/19\/16"},"content":{"rendered":"<p><!-- BEGIN WODIFY WODHeaderId+2338064 --><\/p>\n<h2>Thomasville CrossFit &#8211; CrossFit<\/h2>\n<p><\/p>\n<h3>Warm-up<\/h3>\n<h3>Warmup Jump rope 1 (No Measure)<\/h3>\n<p>Rotational Exercises x 10<br \/>\n<br \/>wrist<br \/>\n<br \/>elbow<br \/>\n<br \/>shoulder<br \/>\n<br \/>torso<br \/>\n<br \/>bend and reach<br \/>\n<br \/>hip<br \/>\n<br \/>leg swings<br \/>\n<br \/>ankle<\/p>\n<p>2 minutes jump rope<\/p>\n<h3>Weightlifting<\/h3>\n<h3>Bench Press (10RM)<\/h3>\n<h3>Metcon<\/h3>\n<h3>Metcon (Time)<\/h3>\n<p>5 rounds for time<\/p>\n<p>20x pull-ups<br \/>\n<br \/>30x kettlebell swings (53\/35)<br \/>\n<br \/>40x double unders<\/p>\n<h3>Mobility WOD<\/h3>\n<p><em><a href=\"https:\/\/www.youtube.com\/watch?v=VR1An7jpdUY\" title=\"https:\/\/www.youtube.com\/watch?v=VR1An7jpdUY\">https:\/\/www.youtube.com\/watch?v=VR1An7jpdUY<\/a><\/em><!-- END WODIFY --><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Thomasville CrossFit &#8211; CrossFit Warm-up Warmup Jump rope 1 (No Measure) Rotational Exercises x 10 wrist elbow shoulder torso bend and reach hip leg swings ankle 2 minutes jump rope Weightlifting Bench Press (10RM) Metcon Metcon (Time) 5 rounds for time 20x pull-ups 30x kettlebell swings (53\/35) 40x double unders Mobility WOD https:\/\/www.youtube.com\/watch?v=VR1An7jpdUY<\/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-2454","post","type-post","status-publish","format-standard","hentry","category-crossfit"],"_links":{"self":[{"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/posts\/2454","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=2454"}],"version-history":[{"count":1,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/posts\/2454\/revisions"}],"predecessor-version":[{"id":2455,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/posts\/2454\/revisions\/2455"}],"wp:attachment":[{"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/media?parent=2454"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/categories?post=2454"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/tags?post=2454"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}