{"id":1771,"date":"2016-09-01T01:41:41","date_gmt":"2016-08-31T15:41:41","guid":{"rendered":"http:\/\/nepeancrossfit.com.au\/?p=1771"},"modified":"2016-08-31T08:43:36","modified_gmt":"2016-08-30T22:43:36","slug":"thursday010916","status":"publish","type":"post","link":"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/thursday010916\/","title":{"rendered":"Thursday010916"},"content":{"rendered":"<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-1543\" src=\"http:\/\/nepeancrossfit.com.au\/wp-content\/uploads\/2016\/06\/nw_square-01.jpg\" alt=\"nw_square-01\" width=\"886\" height=\"886\" \/><\/p>\n<p><strong>Fitness, Performance Workout<\/strong><br \/>\n10 min AMRAP<br \/>\n8 Push Press 115\/75#<span class=\"text_exposed_show\"><br \/>\n25 Air Squats<\/span><\/p>\n<div class=\"text_exposed_show\">\n<p>Rest 5 min<\/p>\n<p>21-15-9<br \/>\nKB Swings 32\/24kg<br \/>\nPull ups<\/p>\n<p>Rest 5 min<\/p>\n<p>2 Rounds<br \/>\n500 meter row<br \/>\n400 meter run<\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Fitness, Performance Workout 10 min AMRAP 8 Push Press 115\/75# 25 Air Squats Rest 5 min 21-15-9 KB Swings 32\/24kg Pull ups Rest 5 min 2 Rounds 500 meter row 400 meter run<\/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-1771","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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