{"id":2363,"date":"2016-12-29T01:04:41","date_gmt":"2016-12-28T14:04:41","guid":{"rendered":"http:\/\/nepeancrossfit.com.au\/?p=2363"},"modified":"2016-12-28T19:05:17","modified_gmt":"2016-12-28T08:05:17","slug":"thursday291216","status":"publish","type":"post","link":"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/thursday291216\/","title":{"rendered":"Thursday291216"},"content":{"rendered":"<p><strong>Strength<\/strong><br \/>\n1.a. 3 X 5 Wall Squat<br \/>\n1.b. 3 X 8 Single Leg Hip Bridges<br \/>\n1.c. 3 X 12 Banded Hamstring Curls<span class=\"text_exposed_show\"><br \/>\n2.<br \/>\nBuild up to heavy Back Squat to box 16-18\u201d<br \/>\n3.<br \/>\n4 X 4 Back Squat @ heavy weight<\/span><\/p>\n<div class=\"text_exposed_show\">\n<p><strong>Workout<\/strong><br \/>\n\u201cChristine\u201d<br \/>\n3 Rounds for time of:<br \/>\n500m Row<br \/>\n12 Deadlifts @ Bodyweight<br \/>\n21 Box jumps 24\/20\u201d<\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Strength 1.a. 3 X 5 Wall Squat 1.b. 3 X 8 Single Leg Hip Bridges 1.c. 3 X 12 Banded Hamstring Curls 2. Build up to heavy Back Squat to box 16-18\u201d 3. 4 X 4 Back Squat @ heavy weight Workout \u201cChristine\u201d 3 Rounds for time of: 500m Row 12 Deadlifts @ Bodyweight 21 [&hellip;]<\/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-2363","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 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Thursday291216 - 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\/thursday291216\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Thursday291216 - Nepean Crossfit\" \/>\n<meta property=\"og:description\" content=\"Strength 1.a. 3 X 5 Wall Squat 1.b. 3 X 8 Single Leg Hip Bridges 1.c. 3 X 12 Banded Hamstring Curls 2. 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