{"id":2517,"date":"2016-06-06T00:00:00","date_gmt":"2016-06-06T08:00:00","guid":{"rendered":"http:\/\/www.thomasvillecrossfit.com\/?p=2517"},"modified":"2016-06-05T21:36:33","modified_gmt":"2016-06-06T01:36:33","slug":"monday-662016","status":"publish","type":"post","link":"https:\/\/test.thomasvillecrossfit.com\/test\/2016\/06\/06\/monday-662016\/","title":{"rendered":"Monday 6\/6\/2016"},"content":{"rendered":"

<\/p>\n

Thomasville CrossFit – CrossFit<\/h2>\n

<\/p>\n

Mobility WOD<\/h3>\n

https:\/\/www.youtube.com\/watch?v=tJoTVVZadUs<\/a><\/em><\/p>\n

Warm-up<\/h3>\n

Warm-up (No Measure)<\/h3>\n

Rotational exercises x 10
\n
wrist
\n
elbow
\n
shoulder
\n
torso
\n
hip
\n
leg swings
\n
ankles
\n
cossack<\/p>\n

10x pvc dislocates
\n
10x thoracic extensions Foam roller
\n
10x overhead squats<\/p>\n

Weightlifting<\/h3>\n

Overhead Squat (2-2-2)<\/h3>\n

Metcon<\/h3>\n

Metcon (Time)<\/h3>\n

1k row
\n
50x OHS (45\/35)
\n
30x GHDSU<\/p>\n","protected":false},"excerpt":{"rendered":"

Thomasville CrossFit – CrossFit Mobility WOD https:\/\/www.youtube.com\/watch?v=tJoTVVZadUs Warm-up Warm-up (No Measure) Rotational exercises x 10 wrist elbow shoulder torso hip leg swings ankles cossack 10x pvc dislocates 10x thoracic extensions Foam roller 10x overhead squats Weightlifting Overhead Squat (2-2-2) Metcon Metcon (Time) 1k row 50x OHS (45\/35) 30x GHDSU<\/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-2517","post","type-post","status-publish","format-standard","hentry","category-crossfit"],"_links":{"self":[{"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/posts\/2517","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=2517"}],"version-history":[{"count":1,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/posts\/2517\/revisions"}],"predecessor-version":[{"id":2518,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/posts\/2517\/revisions\/2518"}],"wp:attachment":[{"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/media?parent=2517"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/categories?post=2517"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/tags?post=2517"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}