{"id":1787,"date":"2016-09-08T01:43:21","date_gmt":"2016-09-07T15:43:21","guid":{"rendered":"http:\/\/nepeancrossfit.com.au\/?p=1787"},"modified":"2016-09-07T10:44:23","modified_gmt":"2016-09-07T00:44:23","slug":"thursday080916","status":"publish","type":"post","link":"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/thursday080916\/","title":{"rendered":"Thursday080916"},"content":{"rendered":"

\"IMG_8507\"<\/p>\n

Fitness, Performance Strength<\/strong>
\n4\u00d76 Barbell bent over row (across)<\/p>\n

Fitness, Performance Workout<\/strong>
\n#1<\/strong>
\n8 min AMRAP
\n20m sled pull off yeah!!!
\nPartner up in teams of 3, Alternate the pull.
\n**If team of 2, Rest duration of 1 person\u2019s pull time.<\/span><\/p>\n

\n

#2<\/strong>
\nEvery 4 Minutes for 5 Rounds
\n400m Run
\n20 Air Squats
\n*record every rounds time<\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

Fitness, Performance Strength 4\u00d76 Barbell bent over row (across) Fitness, Performance Workout #1 8 min AMRAP 20m sled pull off yeah!!! Partner up in teams of 3, Alternate the pull. **If team of 2, Rest duration of 1 person\u2019s pull time. #2 Every 4 Minutes for 5 Rounds 400m Run 20 Air Squats *record every […]<\/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-1787","post","type-post","status-publish","format-standard","hentry","category-workouts-and-news"],"yoast_head":"\nThursday080916 - 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\/thursday080916\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Thursday080916 - Nepean Crossfit\" \/>\n<meta property=\"og:description\" content=\"Fitness, Performance Strength 4\u00d76 Barbell bent over row (across) Fitness, Performance Workout #1 8 min AMRAP 20m sled pull off yeah!!! 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