{"id":1018,"date":"2012-04-25T10:20:04","date_gmt":"2012-04-25T15:20:04","guid":{"rendered":"https:\/\/abundantlife.hwacollege.org\/?p=1018"},"modified":"2012-04-25T10:47:28","modified_gmt":"2012-04-25T15:47:28","slug":"freshmen-mandatory-out-of-class-wod-2k-row","status":"publish","type":"post","link":"https:\/\/abundantlife.hwacollege.org\/?p=1018","title":{"rendered":"Freshmen mandatory out-of-class WOD: Row"},"content":{"rendered":"<p>Freshmen&#8211;using the instruction from class on rowing &#8230;<\/p>\n<p>Row: 250m &#8211; 500m &#8211; 1000m &#8211; 500m &#8211; 250m<br \/>\nRest between rows for the same time the row took. E.g. after a 50-second 250, rest 50 seconds before starting the 500.<br \/>\nDamper setting must be on 1. <em>Do not<\/em> strap your feet in.<br \/>\nReally strive to keep back straight throughout, letting hips do the work rather than quads.<\/p>\n<div id=\"iLikeThis-1018\" class=\"iLikeThis\"><span class=\"counter\">4 <a onclick=\"likeThis(1018);\">I did this!<\/a><\/span><\/div>","protected":false},"excerpt":{"rendered":"<p>Freshmen&#8211;using the instruction from class on rowing &#8230; Row: 250m &#8211; 500m &#8211; 1000m &#8211; 500m &#8211; 250m Rest between rows for the same time the row took. E.g. after a 50-second 250, rest 50 seconds before starting the 500. Damper setting must be on 1. Do not strap your feet in. Really strive to [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[40],"class_list":["post-1018","post","type-post","status-publish","format-standard","hentry","category-p-e-women","tag-row"],"_links":{"self":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/1018","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=1018"}],"version-history":[{"count":3,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/1018\/revisions"}],"predecessor-version":[{"id":1020,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/1018\/revisions\/1020"}],"wp:attachment":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1018"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1018"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1018"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}