{"id":9597,"date":"2019-06-05T21:18:18","date_gmt":"2019-06-06T01:18:18","guid":{"rendered":"http:\/\/www.southerncolumbuscrossfit.com\/?p=9597"},"modified":"2019-06-05T21:18:18","modified_gmt":"2019-06-06T01:18:18","slug":"thursday-wod-124","status":"publish","type":"post","link":"https:\/\/www.southerncolumbuscrossfit.com\/thursday-wod-124\/","title":{"rendered":"THURSDAY WOD"},"content":{"rendered":"<h4>June 6, 2019<\/h4>\n<p><strong>Metcon:<\/strong><br \/>\n<strong>3 Rounds for time of:<\/strong><br \/>\n30\/24 Calorie Bike<br \/>\n30\/24 Calorie Row<br \/>\n30 x 10m Shuttle Sprints<br \/>\n<em>*Rest 3:00 between rounds.\u00a0 Each Round is meant to be a sprint.\u00a0 Push Hard, Rest, Repeat!<\/em><\/p>\n<p><strong>Accessory Work<\/strong><br \/>\n<strong>2 Rounds (Not for time)<\/strong><br \/>\n25 Seated Barbell Strict Press<br \/>\n25 Seated Banded PVC Lat Pull Downs<\/p>\n","protected":false},"excerpt":{"rendered":"<p>June 6, 2019 Metcon: 3 Rounds for time of: 30\/24 Calorie Bike 30\/24 Calorie Row 30 x 10m Shuttle Sprints *Rest 3:00 between rounds.\u00a0 Each Round is meant to be a sprint.\u00a0 Push Hard, Rest, Repeat! Accessory Work 2 Rounds (Not for time) 25 Seated Barbell Strict Press 25 Seated Banded PVC Lat Pull Downs<\/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-9597","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"_links":{"self":[{"href":"https:\/\/www.southerncolumbuscrossfit.com\/wp-json\/wp\/v2\/posts\/9597","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=9597"}],"version-history":[{"count":3,"href":"https:\/\/www.southerncolumbuscrossfit.com\/wp-json\/wp\/v2\/posts\/9597\/revisions"}],"predecessor-version":[{"id":9602,"href":"https:\/\/www.southerncolumbuscrossfit.com\/wp-json\/wp\/v2\/posts\/9597\/revisions\/9602"}],"wp:attachment":[{"href":"https:\/\/www.southerncolumbuscrossfit.com\/wp-json\/wp\/v2\/media?parent=9597"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.southerncolumbuscrossfit.com\/wp-json\/wp\/v2\/categories?post=9597"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.southerncolumbuscrossfit.com\/wp-json\/wp\/v2\/tags?post=9597"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}