{"id":280,"date":"2012-01-20T11:25:35","date_gmt":"2012-01-20T17:25:35","guid":{"rendered":"https:\/\/abundantlife.hwacollege.org\/?p=280"},"modified":"2012-01-20T15:47:13","modified_gmt":"2012-01-20T21:47:13","slug":"more-benchmarks","status":"publish","type":"post","link":"https:\/\/abundantlife.hwacollege.org\/?p=280","title":{"rendered":"More Benchmarks"},"content":{"rendered":"<p>4 rep max back squat<\/p>\n<p>4 rep max shoulder press<\/p>\n<p>WOD (instructor&#8217;s choice between two:)<\/p>\n<p><strong>Christine<br \/>\n<\/strong>3 RFT:<br \/>\n500m row<br \/>\n12 deadlifts (60% 4RM)<br \/>\n21 box jumps, 20&#8243;<\/p>\n<p><strong>Helen<\/strong><br \/>\n3 RFT:<br \/>\n400m run<br \/>\n21 kettlebell swings, 1.5\/1 pood<br \/>\n12 pull-ups<\/p>\n<div id=\"iLikeThis-280\" class=\"iLikeThis\"><span class=\"counter\">2 <a onclick=\"likeThis(280);\">I did this!<\/a><\/span><\/div>","protected":false},"excerpt":{"rendered":"<p>4 rep max back squat 4 rep max shoulder press WOD (instructor&#8217;s choice between two:) Christine 3 RFT: 500m row 12 deadlifts (60% 4RM) 21 box jumps, 20&#8243; Helen 3 RFT: 400m run 21 kettlebell swings, 1.5\/1 pood 12 pull-ups 2 I did this!<\/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":[23,56,24,25,27,31,34,35],"class_list":["post-280","post","type-post","status-publish","format-standard","hentry","category-p-e-women","tag-400m-run","tag-500m-row","tag-back-squat","tag-box-jump","tag-deadlift","tag-kettlebell-swing","tag-pull-up","tag-shoulder-press"],"_links":{"self":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/280","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=280"}],"version-history":[{"count":4,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/280\/revisions"}],"predecessor-version":[{"id":303,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/280\/revisions\/303"}],"wp:attachment":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=280"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=280"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=280"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}