{"id":772,"date":"2012-03-19T22:13:49","date_gmt":"2012-03-20T03:13:49","guid":{"rendered":"https:\/\/abundantlife.hwacollege.org\/?p=772"},"modified":"2012-03-20T10:17:05","modified_gmt":"2012-03-20T15:17:05","slug":"hammie-burn","status":"publish","type":"post","link":"https:\/\/abundantlife.hwacollege.org\/?p=772","title":{"rendered":"Hammie Burn"},"content":{"rendered":"<p>4 RFT:<\/p>\n<p>15 GHD&#8217;s<br \/>\n20 Pole Pikes w\/ 35# plate (10 each arm)<br \/>\nCourt Width and Back Walking Lunge w\/ 53# Kettlebell<\/p>\n<p>Post Time and total weight moved (add up Pole Pikes and Walking Lunges)<\/p>\n<p>{Pole Pike: One end of bar in the center of a plate lying flat, w\/ a 35# plate on the other end, shove one handed from tip of bar, shoulder to full extension, releasing, and catching with opposite hand.}<\/p>\n<div id=\"iLikeThis-772\" class=\"iLikeThis\"><span class=\"counter\">1 <a onclick=\"likeThis(772);\">I did this!<\/a><\/span><\/div>","protected":false},"excerpt":{"rendered":"<p>4 RFT: 15 GHD&#8217;s 20 Pole Pikes w\/ 35# plate (10 each arm) Court Width and Back Walking Lunge w\/ 53# Kettlebell Post Time and total weight moved (add up Pole Pikes and Walking Lunges) {Pole Pike: One end of bar in the center of a plate lying flat, w\/ a 35# plate on the [&hellip;]<\/p>\n","protected":false},"author":9,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[10],"tags":[29,144,80],"class_list":["post-772","post","type-post","status-publish","format-standard","hentry","category-your-wods","tag-ghd-sit-up","tag-pole-pike","tag-walking-lunge"],"_links":{"self":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/772","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\/9"}],"replies":[{"embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=772"}],"version-history":[{"count":3,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/772\/revisions"}],"predecessor-version":[{"id":775,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/772\/revisions\/775"}],"wp:attachment":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=772"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=772"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=772"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}