{"id":12608,"date":"2020-03-04T21:22:23","date_gmt":"2020-03-05T02:22:23","guid":{"rendered":"http:\/\/www.southerncolumbuscrossfit.com\/?p=12608"},"modified":"2020-03-04T21:22:23","modified_gmt":"2020-03-05T02:22:23","slug":"thursday-wod-163","status":"publish","type":"post","link":"https:\/\/www.southerncolumbuscrossfit.com\/thursday-wod-163\/","title":{"rendered":"THURSDAY WOD"},"content":{"rendered":"<h4>March 5, 2020<\/h4>\n<p><strong>Metcon:<\/strong><br \/>\n<strong>3 Rounds of:<\/strong><br \/>\n:40 of Thrusters (95\/65)<br \/>\n<em>:20 Rest<\/em><br \/>\n:40 of Hollow Rocks<br \/>\n<em>:20 Rest<\/em><br \/>\n:40 of Power Snatches (95\/65)<br \/>\n<em>:20 Rest<\/em><br \/>\n:40 of Pull ups<br \/>\n<em>:20 Rest<\/em><br \/>\n:40 of Kettlebell Swings (53\/35)<br \/>\n<em>:20 Rest<\/em><br \/>\n:40 of Wall Balls<br \/>\n<em>:20 Rest<\/em><br \/>\n:40 of Burpees to 6&#8243;<br \/>\n<em>:20 Rest<\/em><br \/>\n:40 of Overhead Squats (95\/65)<br \/>\n<em>:20 Rest<\/em><br \/>\n<em>1:00 Rest between Rounds.<\/em><\/p>\n<p><strong><span style=\"color: #008000;\">HAPPY BIRTHDAY to CrossFit member, Erin Brown.\u00a0 Hope you have a GREAT DAY!!!<br \/>\n<\/span><\/strong><\/p>\n<p><em>Erin, I&#8217;m having trouble unloading a picture to the site.\u00a0 Working on the issue.<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>March 5, 2020 Metcon: 3 Rounds of: :40 of Thrusters (95\/65) :20 Rest :40 of Hollow Rocks :20 Rest :40 of Power Snatches (95\/65) :20 Rest :40 of Pull ups :20 Rest :40 of Kettlebell Swings (53\/35) :20 Rest :40 of Wall Balls :20 Rest :40 of Burpees to 6&#8243; :20 Rest :40 of Overhead [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-12608","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"_links":{"self":[{"href":"https:\/\/www.southerncolumbuscrossfit.com\/wp-json\/wp\/v2\/posts\/12608","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.southerncolumbuscrossfit.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.southerncolumbuscrossfit.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.southerncolumbuscrossfit.com\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.southerncolumbuscrossfit.com\/wp-json\/wp\/v2\/comments?post=12608"}],"version-history":[{"count":4,"href":"https:\/\/www.southerncolumbuscrossfit.com\/wp-json\/wp\/v2\/posts\/12608\/revisions"}],"predecessor-version":[{"id":12620,"href":"https:\/\/www.southerncolumbuscrossfit.com\/wp-json\/wp\/v2\/posts\/12608\/revisions\/12620"}],"wp:attachment":[{"href":"https:\/\/www.southerncolumbuscrossfit.com\/wp-json\/wp\/v2\/media?parent=12608"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.southerncolumbuscrossfit.com\/wp-json\/wp\/v2\/categories?post=12608"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.southerncolumbuscrossfit.com\/wp-json\/wp\/v2\/tags?post=12608"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}