{"id":2554,"date":"2016-06-22T00:00:00","date_gmt":"2016-06-22T08:00:00","guid":{"rendered":"http:\/\/www.thomasvillecrossfit.com\/?p=2554"},"modified":"2016-06-21T22:36:27","modified_gmt":"2016-06-22T02:36:27","slug":"06222016","status":"publish","type":"post","link":"https:\/\/test.thomasvillecrossfit.com\/test\/2016\/06\/22\/06222016\/","title":{"rendered":"06\/22\/2016"},"content":{"rendered":"<p><!-- BEGIN WODIFY WODHeaderId+2457465 --><\/p>\n<h2>Thomasville CrossFit &#8211; CrossFit<\/h2>\n<p><\/p>\n<h3>Mobility WOD<\/h3>\n<p><em><a href=\"https:\/\/youtu.be\/hzozw2Aso3M\" title=\"https:\/\/youtu.be\/hzozw2Aso3M\">https:\/\/youtu.be\/hzozw2Aso3M<\/a><\/em><\/p>\n<h3>Warm-up<\/h3>\n<h3>Shoulder warmup A (No Measure)<\/h3>\n<p>Rotational exersices 10 each<br \/>\n<br \/>wrist<br \/>\n<br \/>elbow<br \/>\n<br \/>shoulder<br \/>\n<br \/>torso<br \/>\n<br \/>hip<br \/>\n<br \/>bend and reach<br \/>\n<br \/>leg swings<br \/>\n<br \/>ankle<\/p>\n<p>10 x pvc dislocates<br \/>\n<br \/>10 x pvc tricep side bend<br \/>\n<br \/>10 x banded pull aparts<br \/>\n<br \/>10 x ring rows<br \/>\n<br \/>10 x push ups<\/p>\n<h3>Weightlifting<\/h3>\n<h3>push press+push jerk+split jerk (1-1-1-1-1)<\/h3>\n<h3>Metcon<\/h3>\n<h3>Metcon (AMRAP &#8211; Reps)<\/h3>\n<p>FGB Style Triplet<\/p>\n<p>Kettlebell Swing 53\/35<br \/>\n<br \/>Ring Dip<br \/>\n<br \/>Row Calorie<!-- END WODIFY --><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Thomasville CrossFit &#8211; CrossFit Mobility WOD https:\/\/youtu.be\/hzozw2Aso3M Warm-up Shoulder warmup A (No Measure) Rotational exersices 10 each wrist elbow shoulder torso hip bend and reach leg swings ankle 10 x pvc dislocates 10 x pvc tricep side bend 10 x banded pull aparts 10 x ring rows 10 x push ups Weightlifting push press+push jerk+split&hellip;&nbsp;<a href=\"https:\/\/test.thomasvillecrossfit.com\/test\/2016\/06\/22\/06222016\/\" class=\"\" rel=\"bookmark\">Read More &raquo;<span class=\"screen-reader-text\">06\/22\/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-2554","post","type-post","status-publish","format-standard","hentry","category-crossfit"],"_links":{"self":[{"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/posts\/2554","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=2554"}],"version-history":[{"count":1,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/posts\/2554\/revisions"}],"predecessor-version":[{"id":2555,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/posts\/2554\/revisions\/2555"}],"wp:attachment":[{"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/media?parent=2554"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/categories?post=2554"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/tags?post=2554"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}