{"id":6167,"date":"2017-11-17T18:08:19","date_gmt":"2017-11-17T23:08:19","guid":{"rendered":"http:\/\/www.southerncolumbuscrossfit.com\/sccf\/?p=6167"},"modified":"2017-11-17T18:08:19","modified_gmt":"2017-11-17T23:08:19","slug":"saturday-wod-42","status":"publish","type":"post","link":"https:\/\/www.southerncolumbuscrossfit.com\/saturday-wod-42\/","title":{"rendered":"SATURDAY WOD"},"content":{"rendered":"<h4>November 18, 2017<\/h4>\n<p><strong>Partner WOD<\/strong><br \/>\n<strong>In teams of 2, complete the following:<\/strong><br \/>\n<strong>0:00 – 5:00<\/strong><br \/>\n200ft Shuttle Sprint (50-50, 100-100)<br \/>\nMax Burpees to Plate (45)<br \/>\n<em>*Partner 2 starts when Partner 1 returns from the shuttle sprint.\u00a0 Alternate for the 5:00.<\/em><\/p>\n<p><strong>5:00 – 6:00<\/strong><br \/>\n<em>Rest<\/em><\/p>\n<p><strong>6:00 – 9:00<\/strong><br \/>\nAlternating Strict Toes-to-Bar<br \/>\n<em>*Partners must be hanging from the same bar and alternate reps.<\/em><\/p>\n<p><strong>9:00 – 10:00<\/strong><br \/>\n<em>Rest<\/em><\/p>\n<p><strong>10:00 – 20:00<\/strong><br \/>\nAlternating Rounds of “Cindy”<br \/>\n“Cindy” = 5 Pull ups, 10 Push ups, 15 Air Squats<\/p>\n<p><strong>20:00 – 21:00<\/strong><br \/>\n<em>Rest<\/em><\/p>\n<p><strong>21:00 – Finish<\/strong><br \/>\n<strong>21-15-9-6 reps of:<\/strong><br \/>\nSynchronized Dumbbell Snatches (50\/35)<br \/>\n<em>*60 Double Unders after each round.\u00a0 Rx+ = 100 Double Unders after each round.<\/em><br \/>\n<em>The Double Unders are total number, not each person.<\/em><\/p>\n<p><span style=\"color: #ff0000;\"><strong>Happy Birthday to CrossFit Coach, Bill Petrello!<\/strong><\/span><br \/>\n<a href=\"https:\/\/www.southerncolumbuscrossfit.com\/sccf\/wp-content\/uploads\/2017\/11\/Bill-P.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-6168\" src=\"https:\/\/www.southerncolumbuscrossfit.com\/sccf\/wp-content\/uploads\/2017\/11\/Bill-P-940x626.jpg\" alt=\"\" width=\"301\" height=\"200\" \/><\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>November 18, 2017 Partner WOD In teams of 2, complete the following: 0:00 – 5:00 200ft Shuttle Sprint (50-50, 100-100) Max Burpees to Plate (45) *Partner 2 starts when Partner 1 returns from the shuttle sprint.\u00a0 Alternate for the 5:00. 5:00 – 6:00 Rest 6:00 – 9:00 Alternating Strict Toes-to-Bar *Partners must be hanging from […]<\/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-6167","post","type-post","status-publish","format-standard","hentry","category-wod"],"_links":{"self":[{"href":"https:\/\/www.southerncolumbuscrossfit.com\/wp-json\/wp\/v2\/posts\/6167","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=6167"}],"version-history":[{"count":0,"href":"https:\/\/www.southerncolumbuscrossfit.com\/wp-json\/wp\/v2\/posts\/6167\/revisions"}],"wp:attachment":[{"href":"https:\/\/www.southerncolumbuscrossfit.com\/wp-json\/wp\/v2\/media?parent=6167"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.southerncolumbuscrossfit.com\/wp-json\/wp\/v2\/categories?post=6167"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.southerncolumbuscrossfit.com\/wp-json\/wp\/v2\/tags?post=6167"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}