{"id":4626,"date":"2016-04-12T16:50:30","date_gmt":"2016-04-12T21:50:30","guid":{"rendered":"https:\/\/abundantlife.hwacollege.org\/?p=4626"},"modified":"2016-04-12T16:50:30","modified_gmt":"2016-04-12T21:50:30","slug":"p-e-411","status":"publish","type":"post","link":"https:\/\/abundantlife.hwacollege.org\/?p=4626","title":{"rendered":"P.E 4\/11"},"content":{"rendered":"<p>Freshmen v. Sophomores<\/p>\n<p><strong>WOD 1<br \/>\n<\/strong>&#8220;Helen&#8221;<br \/>\n3 RFT:<br \/>\n400m run<br \/>\n21 kettlebell swings12 pull-ups<br \/>\n<strong>WOD 2<\/strong>&#8211;<br \/>\n12 minute AMRAP:<br \/>\n1 rope climb<br \/>\n100m shuttle run (25m down and back twice)<br \/>\n3 clean and jerks (135\/75)<\/p>\n<p><strong>WOD 3<\/strong><br \/>\n9-15-21 reps of:<br \/>\nBar facing burpees<br \/>\nToes-to-bar<br \/>\nFront squat (115\/75)<\/p>\n<p>*At least 1 male and female on each of the 3 WOD&#8217;s; fastest male\/female pair receives 1 pt for your class.\u00a0 Fastest individual time receives an additional point for your class.<\/p>\n<div id=\"iLikeThis-4626\" class=\"iLikeThis\"><span class=\"counter\">3 <a onclick=\"likeThis(4626);\">I did this!<\/a><\/span><\/div>","protected":false},"excerpt":{"rendered":"<p>Freshmen v. Sophomores WOD 1 &#8220;Helen&#8221; 3 RFT: 400m run 21 kettlebell swings12 pull-ups WOD 2&#8211; 12 minute AMRAP: 1 rope climb 100m shuttle run (25m down and back twice) 3 clean and jerks (135\/75) WOD 3 9-15-21 reps of: Bar facing burpees Toes-to-bar Front squat (115\/75) *At least 1 male and female on each [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[10],"tags":[],"class_list":["post-4626","post","type-post","status-publish","format-standard","hentry","category-your-wods"],"_links":{"self":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/4626","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\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=4626"}],"version-history":[{"count":1,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/4626\/revisions"}],"predecessor-version":[{"id":4627,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/4626\/revisions\/4627"}],"wp:attachment":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=4626"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=4626"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=4626"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}