{"id":1847,"date":"2016-10-01T01:24:54","date_gmt":"2016-09-30T15:24:54","guid":{"rendered":"http:\/\/nepeancrossfit.com.au\/?p=1847"},"modified":"2016-09-30T09:28:46","modified_gmt":"2016-09-29T23:28:46","slug":"saturday011016","status":"publish","type":"post","link":"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/saturday011016\/","title":{"rendered":"Saturday011016"},"content":{"rendered":"<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-1467\" src=\"http:\/\/nepeancrossfit.com.au\/wp-content\/uploads\/2016\/06\/NinjaWarsBanner2.jpg\" alt=\"NinjaWarsBanner2\" width=\"1400\" height=\"321\" \/><\/p>\n<p><strong>Fitness, Performance Strength<\/strong><br \/>\nTake 15 minutes to establish a 2RM Bench Press<\/p>\n<p><strong>Fitness, Performance Workout<\/strong><span class=\"text_exposed_show\"><br \/>\n5 Rounds for time:<br \/>\n5 Overhead Squats 95\/65#<br \/>\n10 Ring Dips\/10 Bench Press<br \/>\n15 Kettlebell Swings 24\/16kg<br \/>\n350m Row\/18 Cal Air bike<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Fitness, Performance Strength Take 15 minutes to establish a 2RM Bench Press Fitness, Performance Workout 5 Rounds for time: 5 Overhead Squats 95\/65# 10 Ring Dips\/10 Bench Press 15 Kettlebell Swings 24\/16kg 350m Row\/18 Cal Air bike<\/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-1847","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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