{"id":3433,"date":"2014-07-22T09:18:29","date_gmt":"2014-07-22T14:18:29","guid":{"rendered":"https:\/\/abundantlife.hwacollege.org\/?p=3433"},"modified":"2014-07-22T09:18:29","modified_gmt":"2014-07-22T14:18:29","slug":"july-21-week-silver-club","status":"publish","type":"post","link":"https:\/\/abundantlife.hwacollege.org\/?p=3433","title":{"rendered":"July 21 Week: Silver Club"},"content":{"rendered":"<p><strong>July 21<br \/>\n<\/strong>4 rounds, 1 min. each station: Row (calories), burpees, jumping squats, rest<\/p>\n<p><strong>July 23<\/strong><br \/>\n<strong>Fran: <\/strong>21-15-9 rep rounds of: Thrusters; jumping pull-ups or ring rows<\/p>\n<p><strong>Out-of-class workout:<br \/>\n<\/strong>For distance:<br \/>\nRun 4 minutes<br \/>\nRest 2 minutes<br \/>\nRun 3 minutes<br \/>\nRest 1 minute<br \/>\nRun 2 minutes<strong><\/strong><\/p>\n<div id=\"iLikeThis-3433\" class=\"iLikeThis\"><span class=\"counter\">1 <a onclick=\"likeThis(3433);\">I did this!<\/a><\/span><\/div>","protected":false},"excerpt":{"rendered":"<p>July 21 4 rounds, 1 min. each station: Row (calories), burpees, jumping squats, rest July 23 Fran: 21-15-9 rep rounds of: Thrusters; jumping pull-ups or ring rows Out-of-class workout: For distance: Run 4 minutes Rest 2 minutes Run 3 minutes Rest 1 minute Run 2 minutes 1 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":[220],"tags":[],"class_list":["post-3433","post","type-post","status-publish","format-standard","hentry","category-silver-club"],"_links":{"self":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/3433","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=3433"}],"version-history":[{"count":1,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/3433\/revisions"}],"predecessor-version":[{"id":3434,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/3433\/revisions\/3434"}],"wp:attachment":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=3433"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=3433"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=3433"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}