{"id":2651,"date":"2013-10-09T20:54:59","date_gmt":"2013-10-10T01:54:59","guid":{"rendered":"https:\/\/abundantlife.hwacollege.org\/?p=2651"},"modified":"2013-10-09T20:54:59","modified_gmt":"2013-10-10T01:54:59","slug":"p-e-out-of-class-work-for-oct-6-week","status":"publish","type":"post","link":"https:\/\/abundantlife.hwacollege.org\/?p=2651","title":{"rendered":"P.E. Out-of-class work for Oct. 6 week"},"content":{"rendered":"<p><strong>WOD: Runs, Rows, Sit-ups<\/strong><br \/>\nFor time:<br \/>\n500m row<br \/>\n800m run<br \/>\n60 sit-ups<br \/>\n250m row<br \/>\n400m run<br \/>\n30 sit-ups<br \/>\n100m row<br \/>\n200m run<br \/>\n15 sit-ups<\/p>\n<p><strong>Extra work (3 points):<br \/>\n<\/strong>Four rounds for <em>quality<\/em> (not time):<br \/>\nMax reps pull-ups (men: deadhang; women: kipping; use bands as needed)<br \/>\n4 slow squats facing wall, hands up<br \/>\nHollow body hold, 20 seconds<\/p>\n<div id=\"iLikeThis-2651\" class=\"iLikeThis\"><span class=\"counter\">5 <a onclick=\"likeThis(2651);\">I did this!<\/a><\/span><\/div>","protected":false},"excerpt":{"rendered":"<p>WOD: Runs, Rows, Sit-ups For time: 500m row 800m run 60 sit-ups 250m row 400m run 30 sit-ups 100m row 200m run 15 sit-ups Extra work (3 points): Four rounds for quality (not time): Max reps pull-ups (men: deadhang; women: kipping; use bands as needed) 4 slow squats facing wall, hands up Hollow body hold, [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5,4],"tags":[],"class_list":["post-2651","post","type-post","status-publish","format-standard","hentry","category-p-e-men","category-p-e-women"],"_links":{"self":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/2651","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=2651"}],"version-history":[{"count":1,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/2651\/revisions"}],"predecessor-version":[{"id":2652,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/2651\/revisions\/2652"}],"wp:attachment":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2651"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2651"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2651"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}