{"id":4839,"date":"2016-09-12T14:59:59","date_gmt":"2016-09-12T19:59:59","guid":{"rendered":"https:\/\/abundantlife.hwacollege.org\/?p=4839"},"modified":"2016-09-12T15:00:16","modified_gmt":"2016-09-12T20:00:16","slug":"912-p-e","status":"publish","type":"post","link":"https:\/\/abundantlife.hwacollege.org\/?p=4839","title":{"rendered":"9\/12 P.E."},"content":{"rendered":"<p><strong>Frosh<\/strong><br \/>\n<strong> Buy-in:<\/strong> 3x: 1 minute front leaning rest, 30 sec rest<br \/>\n<strong>Strength: <\/strong>Push press 3-3-3-3 (1 point)<br \/>\n<strong>WOD: <\/strong>(3 points) 2 alternating tabatas (45 work:15 rest), three rounds each separated by 2 min. rest:<br \/>\nRing rows and Goblet squats (with kettlebell)<br \/>\nPush press and Burpee<\/p>\n<p><strong>Sophs<br \/>\nBuy-in: <\/strong>3x: 1 minute front leaning rest, 30 sec rest<br \/>\n<strong>Strength: <\/strong>Overhead squat 5-5-5-5 (1 point)<br \/>\n<strong>WOD:<\/strong> Teams of 3\u2014relay:<br \/>\n2 rounds: 20 pull-ups \u2014 20 deadlifts (155\/115) \u2014 20 box jump overs<\/p>\n<p><strong>Mobility<\/strong>: Archetype #4<\/p>\n<div id=\"iLikeThis-4839\" class=\"iLikeThis\"><span class=\"counter\">8 <a onclick=\"likeThis(4839);\">I did this!<\/a><\/span><\/div>","protected":false},"excerpt":{"rendered":"<p>Frosh Buy-in: 3x: 1 minute front leaning rest, 30 sec rest Strength: Push press 3-3-3-3 (1 point) WOD: (3 points) 2 alternating tabatas (45 work:15 rest), three rounds each separated by 2 min. rest: Ring rows and Goblet squats (with kettlebell) Push press and Burpee Sophs Buy-in: 3x: 1 minute front leaning rest, 30 sec [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5,4],"tags":[],"class_list":["post-4839","post","type-post","status-publish","format-standard","hentry","category-p-e-men","category-p-e-women"],"_links":{"self":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/4839","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=4839"}],"version-history":[{"count":2,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/4839\/revisions"}],"predecessor-version":[{"id":4841,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/4839\/revisions\/4841"}],"wp:attachment":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=4839"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=4839"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=4839"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}