{"id":1510,"date":"2016-07-02T01:22:47","date_gmt":"2016-07-01T15:22:47","guid":{"rendered":"http:\/\/nepeancrossfit.com.au\/?p=1510"},"modified":"2016-07-01T17:24:57","modified_gmt":"2016-07-01T07:24:57","slug":"friday020716","status":"publish","type":"post","link":"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/friday020716\/","title":{"rendered":"Friday020716"},"content":{"rendered":"<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-1480\" src=\"http:\/\/nepeancrossfit.com.au\/wp-content\/uploads\/2016\/06\/nw_square_small.jpg\" alt=\"nw_square_small\" width=\"1772\" height=\"1772\" \/><\/p>\n<p><em>Rego&#8217;s live now<\/em><\/p>\n<p><strong>Fitness, Performance Workout<\/strong><br \/>\nIn teams of two, with only one person working at a time, complete:<br \/>\n100 Kettlebell Swings 32\/24 kg<span class=\"text_exposed_show\"><br \/>\n400 Meter Run*<br \/>\n100 Wall Ball Shots 20\/14#<br \/>\n400 Meter Run<br \/>\n80 Burpees<br \/>\n400 Meter Run<br \/>\n100 Wall Ball Shots 20\/14#<br \/>\n400 Meter Run<br \/>\n100 Kettlebell Swings 32\/24 kg<br \/>\n*Both athletes perform the run at the same time.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Rego&#8217;s live now Fitness, Performance Workout In teams of two, with only one person working at a time, complete: 100 Kettlebell Swings 32\/24 kg 400 Meter Run* 100 Wall Ball Shots 20\/14# 400 Meter Run 80 Burpees 400 Meter Run 100 Wall Ball Shots 20\/14# 400 Meter Run 100 Kettlebell Swings 32\/24 kg *Both athletes [&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-1510","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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