{"id":650,"date":"2012-02-23T23:34:50","date_gmt":"2012-02-24T05:34:50","guid":{"rendered":"https:\/\/abundantlife.hwacollege.org\/?p=650"},"modified":"2012-02-23T23:37:59","modified_gmt":"2012-02-24T05:37:59","slug":"the-moose-is-loose","status":"publish","type":"post","link":"https:\/\/abundantlife.hwacollege.org\/?p=650","title":{"rendered":"The Moose Is Loose"},"content":{"rendered":"<p>I thought I&#8217;d share a workout I did today down at the <a href=\"http:\/\/www.peterson-design.com\/images\/artwork\/web\/desoto_crossfit\/home.html\">local Crossfit Gym<\/a>.<\/p>\n<p><strong>Warm Up:<\/strong><br \/>\nRun or Row 100m @ 60% intensity<br \/>\n50 Jumping Jacks<br \/>\nRun or Row 100m @ 70%<br \/>\n40 Mountain Climbers<br \/>\nRun or Row 100m @ 80%<br \/>\n30 Air Squats<br \/>\nRun or Row 100m @ 90%<br \/>\n20 Push-Ups<br \/>\nRun or Row 100m @100%<br \/>\n10 Pull-Ups<\/p>\n<p><strong>Main Course:<\/strong><br \/>\n100 Over-Head Squats (Rx&#8217;d @ 40kg) For Time<\/p>\n<p>At the top of every minute do 3 burpees while the clock is still running and then with the remainder of the minute you will do as many squats as possible. Repeat until you reach 100 squat reps.<\/p>\n<p><strong>Dessert:<\/strong><br \/>\n8 Sets of Tabata Rows 20 seconds on 10 seconds rest<\/p>\n<div id=\"iLikeThis-650\" class=\"iLikeThis\"><span class=\"counter\">2 <a onclick=\"likeThis(650);\">I did this!<\/a><\/span><\/div>","protected":false},"excerpt":{"rendered":"<p>I thought I&#8217;d share a workout I did today down at the local Crossfit Gym. Warm Up: Run or Row 100m @ 60% intensity 50 Jumping Jacks Run or Row 100m @ 70% 40 Mountain Climbers Run or Row 100m @ 80% 30 Air Squats Run or Row 100m @ 90% 20 Push-Ups Run or [&hellip;]<\/p>\n","protected":false},"author":4,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[10],"tags":[26,128,33,34,42,40,41],"class_list":["post-650","post","type-post","status-publish","format-standard","hentry","category-your-wods","tag-burpee","tag-mountain-climber","tag-overhead-squat","tag-pull-up","tag-push-up","tag-row","tag-squat"],"_links":{"self":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/650","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\/4"}],"replies":[{"embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=650"}],"version-history":[{"count":4,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/650\/revisions"}],"predecessor-version":[{"id":653,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/650\/revisions\/653"}],"wp:attachment":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=650"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=650"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=650"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}