{"id":1552,"date":"2016-07-21T01:33:33","date_gmt":"2016-07-20T15:33:33","guid":{"rendered":"http:\/\/nepeancrossfit.com.au\/?p=1552"},"modified":"2016-07-20T15:39:06","modified_gmt":"2016-07-20T05:39:06","slug":"thursday-2","status":"publish","type":"post","link":"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/thursday-2\/","title":{"rendered":"Thursday210716"},"content":{"rendered":"<p><strong>Fitness &amp; Performance Skill<\/strong><br \/>\nMuscle Ups<\/p>\n<div class=\"text_exposed_show\">\n<p><strong>Fitness &amp; Performance Strength<\/strong><br \/>\n1.<br \/>\n1RM Max Bench Press<br \/>\n2.<br \/>\nFive sets of:<br \/>\n8 Single leg kettlebell deadlifts each leg<br \/>\n60 seconds rest<br \/>\n5-20 Unbroken Ring Push Ups<br \/>\n60 seconds rest<br \/>\n100m Sled drag<br \/>\n2 minutes rest<br \/>\n*build up over the course of the five sets<\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Fitness &amp; Performance Skill Muscle Ups Fitness &amp; Performance Strength 1. 1RM Max Bench Press 2. Five sets of: 8 Single leg kettlebell deadlifts each leg 60 seconds rest 5-20 Unbroken Ring Push Ups 60 seconds rest 100m Sled drag 2 minutes rest *build up over the course of the five sets<\/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-1552","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 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Thursday210716 - Nepean Crossfit<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/thursday-2\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Thursday210716 - Nepean Crossfit\" \/>\n<meta property=\"og:description\" content=\"Fitness &amp; Performance Skill Muscle Ups Fitness &amp; Performance Strength 1. 1RM Max Bench Press 2. 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