{"id":2581,"date":"2016-07-12T00:00:00","date_gmt":"2016-07-12T08:00:00","guid":{"rendered":"http:\/\/www.thomasvillecrossfit.com\/?p=2581"},"modified":"2016-07-11T22:06:32","modified_gmt":"2016-07-12T02:06:32","slug":"7-12-16","status":"publish","type":"post","link":"https:\/\/test.thomasvillecrossfit.com\/test\/2016\/07\/12\/7-12-16\/","title":{"rendered":"7-12-16"},"content":{"rendered":"<p><!-- BEGIN WODIFY WODHeaderId+2527388 --><\/p>\n<h2>Thomasville CrossFit &#8211; CrossFit<\/h2>\n<p><\/p>\n<h3>Mobility WOD<\/h3>\n<p><em><a href=\"https:\/\/youtu.be\/eveYJP1indI\" title=\"https:\/\/youtu.be\/eveYJP1indI\">https:\/\/youtu.be\/eveYJP1indI<\/a><\/em><\/p>\n<h3>Warm-up<\/h3>\n<h3>The CrossFit Warm-up (No Measure)<\/h3>\n<p>3 rounds of 10-15 reps of:<br \/>\nSamson Stretch (15-30 seconds)<br \/>\nOverhead Squat with PVC<br \/>\nSit-ups<br \/>\nBack-extensions<br \/>\nPull-ups<br \/>\nDips<\/p>\n<h3>Metcon<\/h3>\n<h3>Metcon (AMRAP &#8211; Reps)<\/h3>\n<p>4 minute AMRAP<br \/>\n<br \/>5 x Shoulder to Overhead (135\/95)<br \/>\n<br \/>10 x Burpees (lateral)<br \/>\n<br \/>2 min rest<\/p>\n<p>4 minute AMRAP<br \/>\n<br \/>10 x Box Jump (24\/20)<br \/>\n<br \/>20 x Pull-up<br \/>\n<br \/>2 min rest<\/p>\n<p>4 minute AMRAP<br \/>\n<br \/>15 x Wall Ball Shots<br \/>\n<br \/>30 x Double Unders<!-- END WODIFY --><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Thomasville CrossFit &#8211; CrossFit Mobility WOD https:\/\/youtu.be\/eveYJP1indI Warm-up The CrossFit Warm-up (No Measure) 3 rounds of 10-15 reps of: Samson Stretch (15-30 seconds) Overhead Squat with PVC Sit-ups Back-extensions Pull-ups Dips Metcon Metcon (AMRAP &#8211; Reps) 4 minute AMRAP 5 x Shoulder to Overhead (135\/95) 10 x Burpees (lateral) 2 min rest 4 minute AMRAP&hellip;&nbsp;<a href=\"https:\/\/test.thomasvillecrossfit.com\/test\/2016\/07\/12\/7-12-16\/\" class=\"\" rel=\"bookmark\">Read More &raquo;<span class=\"screen-reader-text\">7-12-16<\/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-2581","post","type-post","status-publish","format-standard","hentry","category-crossfit"],"_links":{"self":[{"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/posts\/2581","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=2581"}],"version-history":[{"count":1,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/posts\/2581\/revisions"}],"predecessor-version":[{"id":2582,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/posts\/2581\/revisions\/2582"}],"wp:attachment":[{"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/media?parent=2581"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/categories?post=2581"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/tags?post=2581"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}