{"id":3455,"date":"2014-08-07T08:59:38","date_gmt":"2014-08-07T13:59:38","guid":{"rendered":"https:\/\/abundantlife.hwacollege.org\/?p=3455"},"modified":"2014-08-21T11:30:37","modified_gmt":"2014-08-21T16:30:37","slug":"movements-class-week-of-aug-4","status":"publish","type":"post","link":"https:\/\/abundantlife.hwacollege.org\/?p=3455","title":{"rendered":"Movements | Aug. 4 Week"},"content":{"rendered":"<p><strong>Aug. 4 WOD: <\/strong>Four rounds:<br \/>\n5 squats @ 3 seconds down, 2 up<br \/>\n5 seconds rest<br \/>\nMax crunches in 20 seconds<br \/>\n10 seconds rest<\/p>\n<p><strong>Aug. 6 WOD: <\/strong>Three rounds:<br \/>\n5 deadlifts<br \/>\n5 squats<br \/>\nRun width of gym and back<br \/>\nRest 1 minute<\/p>\n<p><strong>Out-of-class<\/strong> <strong>workout:<br \/>\n<\/strong> 3 rounds for quality:<br \/>\n5 wall squats<br \/>\n5 deadlifts (use broomstick, sack of potatoes, kettlebell, or whatever you&#8217;d like)<\/p>\n<p>&nbsp;<\/p>\n<div id=\"iLikeThis-3455\" class=\"iLikeThis\"><span class=\"counter\">2 <a onclick=\"likeThis(3455);\">I did this!<\/a><\/span><\/div>","protected":false},"excerpt":{"rendered":"<p>Aug. 4 WOD: Four rounds: 5 squats @ 3 seconds down, 2 up 5 seconds rest Max crunches in 20 seconds 10 seconds rest Aug. 6 WOD: Three rounds: 5 deadlifts 5 squats Run width of gym and back Rest 1 minute Out-of-class workout: 3 rounds for quality: 5 wall squats 5 deadlifts (use broomstick, [&hellip;]<\/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-3455","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\/3455","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=3455"}],"version-history":[{"count":3,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/3455\/revisions"}],"predecessor-version":[{"id":3485,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/3455\/revisions\/3485"}],"wp:attachment":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=3455"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=3455"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=3455"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}