{"id":2558,"date":"2016-06-24T00:00:00","date_gmt":"2016-06-24T08:00:00","guid":{"rendered":"http:\/\/www.thomasvillecrossfit.com\/?p=2558"},"modified":"2016-06-23T22:26:49","modified_gmt":"2016-06-24T02:26:49","slug":"062416","status":"publish","type":"post","link":"https:\/\/test.thomasvillecrossfit.com\/test\/2016\/06\/24\/062416\/","title":{"rendered":"06\/24\/16"},"content":{"rendered":"<p><!-- BEGIN WODIFY WODHeaderId+2463919 --><\/p>\n<h2>Thomasville CrossFit &#8211; CrossFit<\/h2>\n<p><\/p>\n<h3>Mobility WOD<\/h3>\n<p><em><a href=\"https:\/\/youtu.be\/HomJymq0VZE\" title=\"https:\/\/youtu.be\/HomJymq0VZE\">https:\/\/youtu.be\/HomJymq0VZE<\/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>Weightlifting<\/h3>\n<h3>Sumo Deadlift (5-5-5-5-5)<\/h3>\n<h3>Metcon<\/h3>\n<h3>Diane (Time)<\/h3>\n<p>21-15-9<br \/>\nDeadlifts, 225# \/ 155#<br \/>\nHandstand Push-ups<!-- END WODIFY --><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Thomasville CrossFit &#8211; CrossFit Mobility WOD https:\/\/youtu.be\/HomJymq0VZE 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 Weightlifting Sumo Deadlift&hellip;&nbsp;<a href=\"https:\/\/test.thomasvillecrossfit.com\/test\/2016\/06\/24\/062416\/\" class=\"\" rel=\"bookmark\">Read More &raquo;<span class=\"screen-reader-text\">06\/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-2558","post","type-post","status-publish","format-standard","hentry","category-crossfit"],"_links":{"self":[{"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/posts\/2558","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=2558"}],"version-history":[{"count":1,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/posts\/2558\/revisions"}],"predecessor-version":[{"id":2559,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/posts\/2558\/revisions\/2559"}],"wp:attachment":[{"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/media?parent=2558"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/categories?post=2558"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/tags?post=2558"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}