{"id":2708,"date":"2016-09-07T00:00:00","date_gmt":"2016-09-07T08:00:00","guid":{"rendered":"http:\/\/www.thomasvillecrossfit.com\/?p=2708"},"modified":"2016-09-06T22:31:23","modified_gmt":"2016-09-07T02:31:23","slug":"9-7-16","status":"publish","type":"post","link":"https:\/\/test.thomasvillecrossfit.com\/test\/2016\/09\/07\/9-7-16\/","title":{"rendered":"9-7-16"},"content":{"rendered":"<p><!-- BEGIN WODIFY WODHeaderId+2727458 --><\/p>\n<h2>Thomasville CrossFit &#8211; CrossFit<\/h2>\n<p><\/p>\n<h3>Pre Workout<\/h3>\n<p><em><a href=\"https:\/\/youtu.be\/ydoRfEXvmU8\" title=\"https:\/\/youtu.be\/ydoRfEXvmU8\">https:\/\/youtu.be\/ydoRfEXvmU8<\/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 (5-5-5)<\/h3>\n<h3>Metcon<\/h3>\n<h3>Metcon (AMRAP &#8211; Rounds)<\/h3>\n<p>EMOM 12 MIN. W\/ALT RDS<\/p>\n<p>(20\/15)x Push-ups<br \/>\n<br \/>20x KBS (53\/35)<!-- END WODIFY --><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Thomasville CrossFit &#8211; CrossFit Pre Workout https:\/\/youtu.be\/ydoRfEXvmU8 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 (5-5-5)&hellip;&nbsp;<a href=\"https:\/\/test.thomasvillecrossfit.com\/test\/2016\/09\/07\/9-7-16\/\" class=\"\" rel=\"bookmark\">Read More &raquo;<span class=\"screen-reader-text\">9-7-16<\/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-2708","post","type-post","status-publish","format-standard","hentry","category-crossfit"],"_links":{"self":[{"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/posts\/2708","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=2708"}],"version-history":[{"count":1,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/posts\/2708\/revisions"}],"predecessor-version":[{"id":2709,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/posts\/2708\/revisions\/2709"}],"wp:attachment":[{"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/media?parent=2708"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/categories?post=2708"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/tags?post=2708"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}