{"id":4820,"date":"2016-09-06T13:08:41","date_gmt":"2016-09-06T18:08:41","guid":{"rendered":"https:\/\/abundantlife.hwacollege.org\/?p=4820"},"modified":"2016-09-06T13:08:41","modified_gmt":"2016-09-06T18:08:41","slug":"cfty-91","status":"publish","type":"post","link":"https:\/\/abundantlife.hwacollege.org\/?p=4820","title":{"rendered":"CFTY 9\/1"},"content":{"rendered":"<p><strong>Warmup<\/strong><br \/>\n2 rounds:<br \/>\n400m run<br \/>\n10 see saw press<br \/>\n10 right arm planking dumbell rows<br \/>\n10 left arm planking dumbell rows<br \/>\n10 dumbell walking lunges<br \/>\n10 ring rows<br \/>\n23 mountain climbers<\/p>\n<p><strong>WOD<\/strong><br \/>\n6 rounds for time:<br \/>\n3 man makers (40\/25)<br \/>\n50m waiter&#8217;s walk (overhead dumbell walk) (40\/25)<br \/>\n100m shuttle run<\/p>\n<p>*1 man maker = 1 push-up, 1 right arm row, 1 push-up, 1 left arm row, 1 thruster<\/p>\n<div id=\"iLikeThis-4820\" class=\"iLikeThis\"><span class=\"counter\">4 <a onclick=\"likeThis(4820);\">I did this!<\/a><\/span><\/div>","protected":false},"excerpt":{"rendered":"<p>Warmup 2 rounds: 400m run 10 see saw press 10 right arm planking dumbell rows 10 left arm planking dumbell rows 10 dumbell walking lunges 10 ring rows 23 mountain climbers WOD 6 rounds for time: 3 man makers (40\/25) 50m waiter&#8217;s walk (overhead dumbell walk) (40\/25) 100m shuttle run *1 man maker = 1 [&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":[362],"class_list":["post-4820","post","type-post","status-publish","format-standard","hentry","category-your-wods","tag-man-maker"],"_links":{"self":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/4820","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=4820"}],"version-history":[{"count":1,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/4820\/revisions"}],"predecessor-version":[{"id":4821,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/4820\/revisions\/4821"}],"wp:attachment":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=4820"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=4820"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=4820"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}