{"id":5009,"date":"2016-12-09T07:55:14","date_gmt":"2016-12-09T13:55:14","guid":{"rendered":"https:\/\/abundantlife.hwacollege.org\/?p=5009"},"modified":"2016-12-09T07:55:14","modified_gmt":"2016-12-09T13:55:14","slug":"carry-your-weight","status":"publish","type":"post","link":"https:\/\/abundantlife.hwacollege.org\/?p=5009","title":{"rendered":"Carry Your Weight"},"content":{"rendered":"<p>3 RFT<br \/>\n20 Cal Row<br \/>\n5 Single Arm Overhead Squat each arm<br \/>\n10 Russian Kettlebell Swings, moderate weight<\/p>\n<p>then&#8230;<\/p>\n<p>10 MIN AMRAP:<br \/>\n100\u2019 Farmer Carry, 70\/53 lbs each Hand<br \/>\n5 Box Jumps, 40\/30\u201d<\/p>\n<p><em>Farmer Carry should be a weight you can handle unbroken the whole time.<\/em><br \/>\n<em>Box Jumps should be high but doable at consistent rate.<\/em><\/p>\n<div id=\"iLikeThis-5009\" class=\"iLikeThis\"><span class=\"counter\">0 <a onclick=\"likeThis(5009);\">I did this!<\/a><\/span><\/div>","protected":false},"excerpt":{"rendered":"<p>3 RFT 20 Cal Row 5 Single Arm Overhead Squat each arm 10 Russian Kettlebell Swings, moderate weight then&#8230; 10 MIN AMRAP: 100\u2019 Farmer Carry, 70\/53 lbs each Hand 5 Box Jumps, 40\/30\u201d Farmer Carry should be a weight you can handle unbroken the whole time. Box Jumps should be high but doable at consistent [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[10],"tags":[25,109,31,33],"class_list":["post-5009","post","type-post","status-publish","format-standard","hentry","category-your-wods","tag-box-jump","tag-farmers-walk","tag-kettlebell-swing","tag-overhead-squat"],"_links":{"self":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/5009","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\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=5009"}],"version-history":[{"count":1,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/5009\/revisions"}],"predecessor-version":[{"id":5010,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/5009\/revisions\/5010"}],"wp:attachment":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=5009"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=5009"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=5009"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}