{"id":2459,"date":"2016-05-23T00:00:00","date_gmt":"2016-05-23T08:00:00","guid":{"rendered":"http:\/\/www.thomasvillecrossfit.com\/?p=2459"},"modified":"2016-05-22T23:14:22","modified_gmt":"2016-05-23T03:14:22","slug":"05232016","status":"publish","type":"post","link":"https:\/\/test.thomasvillecrossfit.com\/test\/2016\/05\/23\/05232016\/","title":{"rendered":"05\/23\/2016"},"content":{"rendered":"<p><!-- BEGIN WODIFY WODHeaderId+2350590 --><\/p>\n<h2>Thomasville CrossFit &#8211; CrossFit<\/h2>\n<p><\/p>\n<h3>Mobility WOD<\/h3>\n<p><em><a href=\"https:\/\/youtu.be\/Q2v9povq8CI\" title=\"https:\/\/youtu.be\/Q2v9povq8CI\">https:\/\/youtu.be\/Q2v9povq8CI<\/a><\/em><\/p>\n<h3>Warm-up<\/h3>\n<h3>Default Warm-Up 1 (No Measure)<\/h3>\n<p>10 Reps Each<br \/>\n<br \/>Wrist Circles (ea. direction)<br \/>\n<br \/>Elbow Circles (ea. direction)<br \/>\n<br \/>Shoulder Circles (ea. direction)<br \/>\n<br \/>Bend and Reach<br \/>\n<br \/>Torso Rotations<br \/>\n<br \/>Hip Rotations<br \/>\n<br \/>Leg Swings (Front,Back,Sides)<br \/>\n<br \/>Cossacks<\/p>\n<p>Walking Lunge with twist<br \/>\n<br \/>Spiderman Lunge<br \/>\n<br \/>2 min Jump Rope, Rowing, Jog 400m<\/p>\n<h3>Metcon<\/h3>\n<h3>Metcon (AMRAP &#8211; Rounds and Reps)<\/h3>\n<p>AMRAP 15<\/p>\n<p>15 X kettlebell swings 53\/35<br \/>\n<br \/>15 X power cleans 95\/65<br \/>\n<br \/>15 X box jumps 24\/20<!-- END WODIFY --><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Thomasville CrossFit &#8211; CrossFit Mobility WOD https:\/\/youtu.be\/Q2v9povq8CI Warm-up Default Warm-Up 1 (No Measure) 10 Reps Each Wrist Circles (ea. direction) Elbow Circles (ea. direction) Shoulder Circles (ea. direction) Bend and Reach Torso Rotations Hip Rotations Leg Swings (Front,Back,Sides) Cossacks Walking Lunge with twist Spiderman Lunge 2 min Jump Rope, Rowing, Jog 400m Metcon Metcon (AMRAP&hellip;&nbsp;<a href=\"https:\/\/test.thomasvillecrossfit.com\/test\/2016\/05\/23\/05232016\/\" class=\"\" rel=\"bookmark\">Read More &raquo;<span class=\"screen-reader-text\">05\/23\/2016<\/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-2459","post","type-post","status-publish","format-standard","hentry","category-crossfit"],"_links":{"self":[{"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/posts\/2459","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=2459"}],"version-history":[{"count":1,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/posts\/2459\/revisions"}],"predecessor-version":[{"id":2460,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/posts\/2459\/revisions\/2460"}],"wp:attachment":[{"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/media?parent=2459"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/categories?post=2459"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/tags?post=2459"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}