{"id":2461,"date":"2016-05-24T00:00:00","date_gmt":"2016-05-24T08:00:00","guid":{"rendered":"http:\/\/www.thomasvillecrossfit.com\/?p=2461"},"modified":"2016-05-23T23:14:03","modified_gmt":"2016-05-24T03:14:03","slug":"052416","status":"publish","type":"post","link":"https:\/\/test.thomasvillecrossfit.com\/test\/2016\/05\/24\/052416\/","title":{"rendered":"05\/24\/16"},"content":{"rendered":"<p><!-- BEGIN WODIFY WODHeaderId+2355314 --><\/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>Back Squat (3-3-3)<\/h3>\n<h3>Metcon<\/h3>\n<h3>Metcon (AMRAP &#8211; Rounds and Reps)<\/h3>\n<p>15.3 Reverse 14min AMRAP<\/p>\n<p>100 x double unders<br \/>\n<br \/>50 x wall ball shots (20\/14)<br \/>\n<br \/>7 x muscle-ups<\/p>\n<h3>Mobility WOD<\/h3>\n<p><em><a href=\"https:\/\/www.youtube.com\/watch?v=hL3CVpu8zN8\" title=\"https:\/\/www.youtube.com\/watch?v=hL3CVpu8zN8\">https:\/\/www.youtube.com\/watch?v=hL3CVpu8zN8<\/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 Back Squat (3-3-3) Metcon Metcon (AMRAP &#8211; Rounds and Reps) 15.3 Reverse 14min AMRAP 100 x double unders 50 x wall ball shots (20\/14)&hellip;&nbsp;<a href=\"https:\/\/test.thomasvillecrossfit.com\/test\/2016\/05\/24\/052416\/\" class=\"\" rel=\"bookmark\">Read More &raquo;<span class=\"screen-reader-text\">05\/24\/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-2461","post","type-post","status-publish","format-standard","hentry","category-crossfit"],"_links":{"self":[{"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/posts\/2461","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=2461"}],"version-history":[{"count":1,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/posts\/2461\/revisions"}],"predecessor-version":[{"id":2462,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/posts\/2461\/revisions\/2462"}],"wp:attachment":[{"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/media?parent=2461"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/categories?post=2461"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/tags?post=2461"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}