{"id":1825,"date":"2016-09-21T01:14:50","date_gmt":"2016-09-20T15:14:50","guid":{"rendered":"http:\/\/nepeancrossfit.com.au\/?p=1825"},"modified":"2016-09-20T12:17:01","modified_gmt":"2016-09-20T02:17:01","slug":"wednesday210916","status":"publish","type":"post","link":"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/wednesday210916\/","title":{"rendered":"Wednesday210916"},"content":{"rendered":"

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

Fitness, Performance Strength<\/strong>
\nPosterior work
\n20 min amrap *moderate intensity*
\n5 ea. leg SL DL with KB
\n5 ea. arm Bent Over Row with DB or KB
\n5 Glute Ham Raise on GHD or with partner
\n5 ea. leg Bulgarian Split squat holding KB or DB<\/span><\/p>\n

\n

Fitness, Performance Workout<\/strong>
\nIntervals
\n500\/400\/300\/200\/100m Row
\nwith equal work\/rest.<\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

Fitness, Performance Strength Posterior work 20 min amrap *moderate intensity* 5 ea. leg SL DL with KB 5 ea. arm Bent Over Row with DB or KB 5 Glute Ham Raise on GHD or with partner 5 ea. leg Bulgarian Split squat holding KB or DB Fitness, Performance Workout Intervals 500\/400\/300\/200\/100m Row with equal work\/rest.<\/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-1825","post","type-post","status-publish","format-standard","hentry","category-workouts-and-news"],"yoast_head":"\nWednesday210916 - 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\/wednesday210916\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Wednesday210916 - 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