{"id":6203,"date":"2017-11-26T19:10:57","date_gmt":"2017-11-27T00:10:57","guid":{"rendered":"http:\/\/www.southerncolumbuscrossfit.com\/sccf\/?p=6203"},"modified":"2017-11-26T19:10:57","modified_gmt":"2017-11-27T00:10:57","slug":"monday-wod-44","status":"publish","type":"post","link":"https:\/\/www.southerncolumbuscrossfit.com\/monday-wod-44\/","title":{"rendered":"MONDAY WOD"},"content":{"rendered":"<h4>November 27, 2017<\/h4>\n<p><strong>Strength:<\/strong><br \/>\n<strong>2-3 Rounds for QUALITY:<\/strong><br \/>\n10 Dumbbell Bench Press<br \/>\n15 Dumbbell Bent Over Row<br \/>\n20 Seated Strict Press* (45\/35)<br \/>\n25 Band Pull Aparts<br \/>\n<em>*For the Seated Strict Press, use just a barbell and be seated on the floor.\u00a0 For the Bench Press and Bent Over Row, choose your own weight for the Dumbbells.\u00a0 Rotate through exercises at a nice steady pace focusing on good form.<\/em><\/p>\n<p><strong>Metcon:<\/strong><br \/>\n<strong>6 Rounds for time:<\/strong><br \/>\n10 Push Press (95\/65)<br \/>\n10 Back Squats (95\/65)<\/p>\n<p><a href=\"https:\/\/www.southerncolumbuscrossfit.com\/sccf\/wp-content\/uploads\/2017\/11\/CROSSFIT_SM_MAY17.jpg0043.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-6204\" src=\"https:\/\/www.southerncolumbuscrossfit.com\/sccf\/wp-content\/uploads\/2017\/11\/CROSSFIT_SM_MAY17.jpg0043-940x940.jpg\" alt=\"\" width=\"303\" height=\"303\" \/><\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>November 27, 2017 Strength: 2-3 Rounds for QUALITY: 10 Dumbbell Bench Press 15 Dumbbell Bent Over Row 20 Seated Strict Press* (45\/35) 25 Band Pull Aparts *For the Seated Strict Press, use just a barbell and be seated on the floor.\u00a0 For the Bench Press and Bent Over Row, choose your own weight for the […]<\/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-6203","post","type-post","status-publish","format-standard","hentry","category-wod"],"_links":{"self":[{"href":"https:\/\/www.southerncolumbuscrossfit.com\/wp-json\/wp\/v2\/posts\/6203","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=6203"}],"version-history":[{"count":0,"href":"https:\/\/www.southerncolumbuscrossfit.com\/wp-json\/wp\/v2\/posts\/6203\/revisions"}],"wp:attachment":[{"href":"https:\/\/www.southerncolumbuscrossfit.com\/wp-json\/wp\/v2\/media?parent=6203"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.southerncolumbuscrossfit.com\/wp-json\/wp\/v2\/categories?post=6203"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.southerncolumbuscrossfit.com\/wp-json\/wp\/v2\/tags?post=6203"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}