{"id":2607,"date":"2016-07-28T00:00:00","date_gmt":"2016-07-28T08:00:00","guid":{"rendered":"http:\/\/www.thomasvillecrossfit.com\/?p=2607"},"modified":"2016-07-27T22:12:45","modified_gmt":"2016-07-28T02:12:45","slug":"7-28-16","status":"publish","type":"post","link":"https:\/\/test.thomasvillecrossfit.com\/test\/2016\/07\/28\/7-28-16\/","title":{"rendered":"7-28-16"},"content":{"rendered":"<p><!-- BEGIN WODIFY WODHeaderId+2583363 --><\/p>\n<h2>Thomasville CrossFit &#8211; CrossFit<\/h2>\n<p><\/p>\n<h3>Mobility WOD<\/h3>\n<p><em><a href=\"https:\/\/youtu.be\/lOSvwy5jN-M\" title=\"https:\/\/youtu.be\/lOSvwy5jN-M\">https:\/\/youtu.be\/lOSvwy5jN-M<\/a><\/em><\/p>\n<h3>Warm-up<\/h3>\n<h3>medball clean warmup (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 \/>hip<br \/>\n<br \/>leg swings<br \/>\n<br \/>ankle<br \/>\n<br \/>cossacks<\/p>\n<p>10 x medicine ball clean<br \/>\n<br \/>10 x medicine OH lunge<\/p>\n<h3>Weightlifting<\/h3>\n<h3>Back Squat (1-1-1-1-1)<\/h3>\n<h3>Metcon<\/h3>\n<h3>Metcon (Time)<\/h3>\n<p>3 RFT<\/p>\n<p>5x Muscle Ups<br \/>\n<br \/>15x WBS (20\/14)<br \/>\n<br \/>45x Double Unders<!-- END WODIFY --><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Thomasville CrossFit &#8211; CrossFit Mobility WOD https:\/\/youtu.be\/lOSvwy5jN-M Warm-up medball clean warmup (No Measure) Rotational Exercises x 10 wrist elbow shoulder torso hip leg swings ankle cossacks 10 x medicine ball clean 10 x medicine OH lunge Weightlifting Back Squat (1-1-1-1-1) Metcon Metcon (Time) 3 RFT 5x Muscle Ups 15x WBS (20\/14) 45x Double Unders<\/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-2607","post","type-post","status-publish","format-standard","hentry","category-crossfit"],"_links":{"self":[{"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/posts\/2607","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=2607"}],"version-history":[{"count":1,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/posts\/2607\/revisions"}],"predecessor-version":[{"id":2608,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/posts\/2607\/revisions\/2608"}],"wp:attachment":[{"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/media?parent=2607"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/categories?post=2607"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/tags?post=2607"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}