{"id":5779,"date":"2017-08-06T17:30:24","date_gmt":"2017-08-06T21:30:24","guid":{"rendered":"http:\/\/www.southerncolumbuscrossfit.com\/sccf\/?p=5779"},"modified":"2017-08-06T17:30:24","modified_gmt":"2017-08-06T21:30:24","slug":"monday-wod-28","status":"publish","type":"post","link":"https:\/\/www.southerncolumbuscrossfit.com\/monday-wod-28\/","title":{"rendered":"MONDAY WOD"},"content":{"rendered":"<h4>August 7, 2017<\/h4>\n<p><strong>Gymnastics:<\/strong><br \/>\n<strong>A. Strict Dips<\/strong><br \/>\n3 x Max Effort<br \/>\n<em>*Rest as needed between sets.<\/em><\/p>\n<p><strong>B. Toes-to-Bar<\/strong><br \/>\n3 x 10 Unbroken (or best set if not able to get 10)<br \/>\n<em>*Rest as needed between sets.<\/em><\/p>\n<p><strong>Strength:<\/strong><br \/>\n<strong>Push Press<\/strong><br \/>\n10 Rep Benchmark<br \/>\n<em>*We did this back on July 3rd. \u00a0See if you can match what you got then or beat it.<\/em><\/p>\n<p><strong>Metcon:<\/strong><br \/>\n<strong>12 minute AMRAP<\/strong><br \/>\n5 Handstand Push ups<br \/>\n7 Deadlifts (225\/155)<br \/>\n9 Box Jump Overs (30\/24)<\/p>\n<p><a href=\"https:\/\/www.southerncolumbuscrossfit.com\/sccf\/wp-content\/uploads\/2017\/08\/IMG_2708.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-5780\" src=\"https:\/\/www.southerncolumbuscrossfit.com\/sccf\/wp-content\/uploads\/2017\/08\/IMG_2708-940x940.jpg\" alt=\"\" width=\"276\" height=\"276\" \/><\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>August 7, 2017 Gymnastics: A. Strict Dips 3 x Max Effort *Rest as needed between sets. B. Toes-to-Bar 3 x 10 Unbroken (or best set if not able to get 10) *Rest as needed between sets. Strength: Push Press 10 Rep Benchmark *We did this back on July 3rd. \u00a0See if you can match what [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[28],"tags":[],"class_list":["post-5779","post","type-post","status-publish","format-standard","hentry","category-wod"],"_links":{"self":[{"href":"https:\/\/www.southerncolumbuscrossfit.com\/wp-json\/wp\/v2\/posts\/5779","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=5779"}],"version-history":[{"count":0,"href":"https:\/\/www.southerncolumbuscrossfit.com\/wp-json\/wp\/v2\/posts\/5779\/revisions"}],"wp:attachment":[{"href":"https:\/\/www.southerncolumbuscrossfit.com\/wp-json\/wp\/v2\/media?parent=5779"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.southerncolumbuscrossfit.com\/wp-json\/wp\/v2\/categories?post=5779"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.southerncolumbuscrossfit.com\/wp-json\/wp\/v2\/tags?post=5779"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}