{"id":2564,"date":"2016-06-29T00:00:00","date_gmt":"2016-06-29T08:00:00","guid":{"rendered":"http:\/\/www.thomasvillecrossfit.com\/?p=2564"},"modified":"2016-06-29T06:53:23","modified_gmt":"2016-06-29T10:53:23","slug":"062916","status":"publish","type":"post","link":"https:\/\/test.thomasvillecrossfit.com\/test\/2016\/06\/29\/062916\/","title":{"rendered":"06\/29\/16"},"content":{"rendered":"<p><!-- BEGIN WODIFY WODHeaderId+2482995 --><\/p>\n<h2>Thomasville CrossFit &#8211; CrossFit<\/h2>\n<p><\/p>\n<h3>Mobility WOD<\/h3>\n<p><em><a href=\"https:\/\/www.youtube.com\/watch?v=m6Fy5pvvm-U\" title=\"https:\/\/www.youtube.com\/watch?v=m6Fy5pvvm-U\">https:\/\/www.youtube.com\/watch?v=m6Fy5pvvm-U<\/a><\/em><\/p>\n<h3>Warm-up<\/h3>\n<h3>Warm-up (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 \/>hips<br \/>\n<br \/>bend and reach<br \/>\n<br \/>legs<br \/>\n<br \/>ankles<br \/>\n<br \/>cossacks<\/p>\n<p>2:00 light rowing<br \/>\n<br \/>5:00 foam rollers<br \/>\n<br \/>20 x hollow body holds<\/p>\n<h3>Gymnastics<\/h3>\n<h3>weighted plank hold (Time)<\/h3>\n<p>weighted plank<\/p>\n<h3>500m Row (Time)<\/h3>\n<p>Max Effort 500m Row<\/p>\n<h3>Metcon<\/h3>\n<h3>Metcon (Time)<\/h3>\n<p>for time<\/p>\n<p>30 x calorie row<br \/>\n<br \/>30 x ghd situp<br \/>\n<br \/>30 x burpee<br \/>\n<br \/>30 x toes to bar<br \/>\n<br \/>30 x box jump<br \/>\n<br \/>30 x weighted situp(53\/35)<!-- END WODIFY --><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Thomasville CrossFit &#8211; CrossFit Mobility WOD https:\/\/www.youtube.com\/watch?v=m6Fy5pvvm-U Warm-up Warm-up (No Measure) rotational exercises x 10 wrist elbow shoulder torso hips bend and reach legs ankles cossacks 2:00 light rowing 5:00 foam rollers 20 x hollow body holds Gymnastics weighted plank hold (Time) weighted plank 500m Row (Time) Max Effort 500m Row Metcon Metcon (Time) for&hellip;&nbsp;<a href=\"https:\/\/test.thomasvillecrossfit.com\/test\/2016\/06\/29\/062916\/\" class=\"\" rel=\"bookmark\">Read More &raquo;<span class=\"screen-reader-text\">06\/29\/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-2564","post","type-post","status-publish","format-standard","hentry","category-crossfit"],"_links":{"self":[{"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/posts\/2564","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=2564"}],"version-history":[{"count":1,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/posts\/2564\/revisions"}],"predecessor-version":[{"id":2565,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/posts\/2564\/revisions\/2565"}],"wp:attachment":[{"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/media?parent=2564"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/categories?post=2564"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/tags?post=2564"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}