{"id":1009,"date":"2016-03-10T01:46:25","date_gmt":"2016-03-09T14:46:25","guid":{"rendered":"http:\/\/nepeancrossfit.com.au\/?p=1009"},"modified":"2016-04-20T03:28:56","modified_gmt":"2016-04-19T17:28:56","slug":"thursday-100316","status":"publish","type":"post","link":"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/thursday-100316\/","title":{"rendered":"Thursday 100316"},"content":{"rendered":"<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-1011\" src=\"http:\/\/nepeancrossfit.com.au\/wp-content\/uploads\/2016\/03\/DSC3259.jpg\" alt=\"_DSC3259\" width=\"1200\" height=\"801\" \/><\/p>\n<p>Fitness, Performance Strength<br \/>\nFour sets of:<br \/>\nSingle Arm Press x 8-10 reps each arm<br \/>\nRest 2-3 minutes<br \/>\nFitness, Performance Workout<br \/>\nComplete as many rounds and reps as possible in 10 minutes of:<br \/>\n10 Push Presses 95\/65#<br \/>\n10 Alternating Overhead Reverse Lunges 95\/65#<br \/>\n10 Burpees Over the Barbell<br \/>\nEXTRAS<br \/>\nEvery minute, on the minute, for 6 minutes:<br \/>\nMinute 1 \u2013 Lean Away Pull-Ups x 3-4 reps @ 4111<br \/>\nMinute 2 \u2013 Bottom\u2019s Up Kettlebell Carry x 20 meters each arm<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Fitness, Performance Strength Four sets of: Single Arm Press x 8-10 reps each arm Rest 2-3 minutes Fitness, Performance Workout Complete as many rounds and reps as possible in 10 minutes of: 10 Push Presses 95\/65# 10 Alternating Overhead Reverse Lunges 95\/65# 10 Burpees Over the Barbell EXTRAS Every minute, on the minute, for 6 [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[],"class_list":["post-1009","post","type-post","status-publish","format-standard","hentry","category-workouts-and-news"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v16.5 - 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