{"id":7677,"date":"2018-12-13T18:30:23","date_gmt":"2018-12-13T23:30:23","guid":{"rendered":"http:\/\/southerncolumbuscrossfit.com\/sccf\/?p=7677"},"modified":"2018-12-13T18:30:23","modified_gmt":"2018-12-13T23:30:23","slug":"friday-wod-98","status":"publish","type":"post","link":"https:\/\/www.southerncolumbuscrossfit.com\/friday-wod-98\/","title":{"rendered":"FRIDAY WOD"},"content":{"rendered":"<h4>December 14, 2018<\/h4>\n<p><strong>Strength: Power Clean &amp; Jerk Conditioning<\/strong><br \/>\n0:00-2:00: 10 Power Clean &amp; Jerks @ 135\/95<br \/>\n2:00-4:00: 8 Power Clean &amp; Jerks @ 155\/105<br \/>\n4:00-6:00: 6 Power Clean &amp; Jerks @ 185\/125<br \/>\n6:00-8:00: 4 Power Clean &amp; Jerks @ 205\/135<br \/>\n8:00-10:00: 2 Power Clean &amp; Jerks @ 225\/155<br \/>\n<em>*If unable to do the Rx&#8217;D weights, you will need to have 5 different weights to complete the Power Clean and Jerk Conditioning.<\/em><\/p>\n<p><strong>Metcon: (For time)<\/strong><br \/>\n<strong>21-18-15-12 reps of:<\/strong><br \/>\nCalorie Row<br \/>\nCalorie Bike<br \/>\nBurpees<br \/>\n<em>(Ladies Calorie: 18-15-12-9)<\/em><\/p>\n<p><a href=\"http:\/\/southerncolumbuscrossfit.com\/sccf\/wp-content\/uploads\/2018\/12\/christmas-kbs.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone  wp-image-7679\" src=\"http:\/\/southerncolumbuscrossfit.com\/sccf\/wp-content\/uploads\/2018\/12\/christmas-kbs.jpg\" alt=\"\" width=\"250\" height=\"250\" \/><\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>December 14, 2018 Strength: Power Clean &amp; Jerk Conditioning 0:00-2:00: 10 Power Clean &amp; Jerks @ 135\/95 2:00-4:00: 8 Power Clean &amp; Jerks @ 155\/105 4:00-6:00: 6 Power Clean &amp; Jerks @ 185\/125 6:00-8:00: 4 Power Clean &amp; Jerks @ 205\/135 8:00-10:00: 2 Power Clean &amp; Jerks @ 225\/155 *If unable to do the Rx&#8217;D [&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-7677","post","type-post","status-publish","format-standard","hentry","category-wod"],"_links":{"self":[{"href":"https:\/\/www.southerncolumbuscrossfit.com\/wp-json\/wp\/v2\/posts\/7677","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=7677"}],"version-history":[{"count":0,"href":"https:\/\/www.southerncolumbuscrossfit.com\/wp-json\/wp\/v2\/posts\/7677\/revisions"}],"wp:attachment":[{"href":"https:\/\/www.southerncolumbuscrossfit.com\/wp-json\/wp\/v2\/media?parent=7677"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.southerncolumbuscrossfit.com\/wp-json\/wp\/v2\/categories?post=7677"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.southerncolumbuscrossfit.com\/wp-json\/wp\/v2\/tags?post=7677"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}