{"id":2476,"date":"2016-05-31T00:00:00","date_gmt":"2016-05-31T08:00:00","guid":{"rendered":"http:\/\/www.thomasvillecrossfit.com\/?p=2476"},"modified":"2016-05-30T22:13:13","modified_gmt":"2016-05-31T02:13:13","slug":"053116","status":"publish","type":"post","link":"https:\/\/test.thomasvillecrossfit.com\/test\/2016\/05\/31\/053116\/","title":{"rendered":"05\/31\/16"},"content":{"rendered":"<p><!-- BEGIN WODIFY WODHeaderId+2376665 --><\/p>\n<h2>Thomasville CrossFit &#8211; CrossFit<\/h2>\n<p><\/p>\n<h3>Mobility WOD<\/h3>\n<p><em><a href=\"https:\/\/youtu.be\/Yl53kPn_YXU\" title=\"https:\/\/youtu.be\/Yl53kPn_YXU\">https:\/\/youtu.be\/Yl53kPn_YXU<\/a><\/em><\/p>\n<h3>Warm-up<\/h3>\n<h3>Overhead Squat Warm-up 1 (No Measure)<\/h3>\n<p>Rotational Exercises x 10s<br \/>\n<br \/>Wrist<br \/>\n<br \/>Elbow<br \/>\n<br \/>Shoulder<br \/>\n<br \/>Torso<br \/>\n<br \/>Bend &#038; Reach<br \/>\n<br \/>Leg swings<br \/>\n<br \/>Ankles<br \/>\n<br \/>Cossacks<\/p>\n<p>PVC Shoulder Dislocates<br \/>\n<br \/>PVC Overhead Squats<\/p>\n<h3>Weightlifting<\/h3>\n<h3>Overhead Squat (3-3-3)<\/h3>\n<h3>Metcon<\/h3>\n<h3>Metcon (AMRAP &#8211; Rounds and Reps)<\/h3>\n<p>2 Rounds ea. 3 minutes<\/p>\n<p>10x Overhead Squats (95\/65)<br \/>\n<br \/>10x Toes to Bar<\/p>\n<p>If you complete both rounds, add 2 reps to each movement and continue until you fail to finish. 5 round cap<!-- END WODIFY --><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Thomasville CrossFit &#8211; CrossFit Mobility WOD https:\/\/youtu.be\/Yl53kPn_YXU Warm-up Overhead Squat Warm-up 1 (No Measure) Rotational Exercises x 10s Wrist Elbow Shoulder Torso Bend &#038; Reach Leg swings Ankles Cossacks PVC Shoulder Dislocates PVC Overhead Squats Weightlifting Overhead Squat (3-3-3) Metcon Metcon (AMRAP &#8211; Rounds and Reps) 2 Rounds ea. 3 minutes 10x Overhead Squats (95\/65)&hellip;&nbsp;<a href=\"https:\/\/test.thomasvillecrossfit.com\/test\/2016\/05\/31\/053116\/\" class=\"\" rel=\"bookmark\">Read More &raquo;<span class=\"screen-reader-text\">05\/31\/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-2476","post","type-post","status-publish","format-standard","hentry","category-crossfit"],"_links":{"self":[{"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/posts\/2476","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=2476"}],"version-history":[{"count":1,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/posts\/2476\/revisions"}],"predecessor-version":[{"id":2477,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/posts\/2476\/revisions\/2477"}],"wp:attachment":[{"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/media?parent=2476"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/categories?post=2476"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/tags?post=2476"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}