{"id":1562,"date":"2016-07-27T01:49:04","date_gmt":"2016-07-26T15:49:04","guid":{"rendered":"http:\/\/nepeancrossfit.com.au\/?p=1562"},"modified":"2016-07-26T15:50:16","modified_gmt":"2016-07-26T05:50:16","slug":"wednesday270716","status":"publish","type":"post","link":"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/wednesday270716\/","title":{"rendered":"Wednesday270716"},"content":{"rendered":"

\"nw_square-01\"<\/p>\n

Fitness, Performance, Ninja Strength<\/strong>
\n1RM Back Squat<\/p>\n

\n

Fitness, Performance, Ninja Skill<\/strong>
\nKipping Handstand Push Ups
\nKipping Pull Ups<\/p>\n

Fitness, Performance, Ninja Gymnastics<\/strong>
\nMax effort Unbroken Kipping Handstand Push Ups<\/p>\n

Fitness Workout<\/strong>
\n\u201cMini Fran\u201d
\n15-12-9
\nThrusters 75\/55#
\nJumping Pull Ups<\/p>\n

Performance, Ninja Workout<\/strong>
\n\u201cFran\u201d
\n21-15-9
\nThrusters 95\/65#
\nPull Ups<\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

Fitness, Performance, Ninja Strength 1RM Back Squat Fitness, Performance, Ninja Skill Kipping Handstand Push Ups Kipping Pull Ups Fitness, Performance, Ninja Gymnastics Max effort Unbroken Kipping Handstand Push Ups Fitness Workout \u201cMini Fran\u201d 15-12-9 Thrusters 75\/55# Jumping Pull Ups Performance, Ninja Workout \u201cFran\u201d 21-15-9 Thrusters 95\/65# Pull Ups<\/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-1562","post","type-post","status-publish","format-standard","hentry","category-workouts-and-news"],"yoast_head":"\nWednesday270716 - 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\/wednesday270716\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Wednesday270716 - 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