{"id":5146,"date":"2017-08-24T08:22:18","date_gmt":"2017-08-24T13:22:18","guid":{"rendered":"https:\/\/abundantlife.hwacollege.org\/?p=5146"},"modified":"2017-08-24T08:22:37","modified_gmt":"2017-08-24T13:22:37","slug":"823-pe","status":"publish","type":"post","link":"https:\/\/abundantlife.hwacollege.org\/?p=5146","title":{"rendered":"8\/23 PE"},"content":{"rendered":"<p>Sophomores<br \/>\n3:10 \u2014 <strong>Warm-up Game:<\/strong> CF Dodgeball<br \/>\n3:15 \u2014 <strong>Skills:<\/strong> Pull-ups, dips<br \/>\n3:30 \u2014 <strong>WOD: <\/strong>15min AMRAP: 15 wallballs, 15m overhead meball walking lunge, 250m medball run<br \/>\n3:50 \u2014 <strong>Mobility: <\/strong>squat archetype #1<\/p>\n<p>Freshmen<br \/>\n4:10 \u2014 <strong>Warm-up Game:<\/strong> CF Dodgeball<br \/>\n4:15 \u2014 <strong>Movement:<\/strong> Lunge<br \/>\n4:25 \u2014 <strong>WOD 1: <\/strong>30m walking lunge; 30m overhead walking lunge with medball<br \/>\n4:30 \u2014 <strong>Movement: <\/strong>Deadlift (2)<br \/>\n4:35 \u2014 <strong>Lecture:<\/strong> Why Form Matters<br \/>\n4:45 \u2014 <strong>WOD 2: <\/strong>3 RFT: 6 deadlifts (115\/75), 10 squats, run 2 laps (in any order)<br \/>\n5:00 \u2014 <strong>WOD 3<\/strong>: 3 rounds: 30s hollow holds, 1 min rest<\/p>\n<div id=\"iLikeThis-5146\" class=\"iLikeThis\"><span class=\"counter\">0 <a onclick=\"likeThis(5146);\">I did this!<\/a><\/span><\/div>","protected":false},"excerpt":{"rendered":"<p>Sophomores 3:10 \u2014 Warm-up Game: CF Dodgeball 3:15 \u2014 Skills: Pull-ups, dips 3:30 \u2014 WOD: 15min AMRAP: 15 wallballs, 15m overhead meball walking lunge, 250m medball run 3:50 \u2014 Mobility: squat archetype #1 Freshmen 4:10 \u2014 Warm-up Game: CF Dodgeball 4:15 \u2014 Movement: Lunge 4:25 \u2014 WOD 1: 30m walking lunge; 30m overhead walking lunge [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5,4],"tags":[27,385,384,41,273],"class_list":["post-5146","post","type-post","status-publish","format-standard","hentry","category-p-e-men","category-p-e-women","tag-deadlift","tag-medball-run","tag-medball-walking-lunge","tag-squat","tag-wall-ball"],"_links":{"self":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/5146","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=5146"}],"version-history":[{"count":2,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/5146\/revisions"}],"predecessor-version":[{"id":5148,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/5146\/revisions\/5148"}],"wp:attachment":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=5146"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=5146"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=5146"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}