{"id":2549,"date":"2017-02-15T01:15:51","date_gmt":"2017-02-14T14:15:51","guid":{"rendered":"http:\/\/nepeancrossfit.com.au\/?p=2549"},"modified":"2017-02-14T08:16:50","modified_gmt":"2017-02-13T21:16:50","slug":"wednesday150217","status":"publish","type":"post","link":"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/wednesday150217\/","title":{"rendered":"Wednesday150217"},"content":{"rendered":"

Gymnastics<\/strong><\/p>\n

Gymnasty<\/div>\n
\n
3 Sets of
\n8-10 Strict Pull-ups
\n8-10 Strict Ring Dips
\n:30 Handstand Hold<\/div>\n<\/div>\n

Workout<\/strong><\/p>\n

\n
\n
\n
Rowervals Calories<\/div>\n
\n
Row 27 cals
\nRest 30sec
\nRow 21 cals
\nRest 30sec
\nRow 18 cals
\nRest 30sec
\nRow 15 cals
\nRest 30sec
\nRow 12 cals
\nRest 30sec
\nRow 9 cals
\nRest 30sec
\nRow 6 cals
\nRest 4min and Repeat<\/p>\n

Score = Total time (including rest) each round.<\/p><\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

Gymnastics Gymnasty 3 Sets of 8-10 Strict Pull-ups 8-10 Strict Ring Dips :30 Handstand Hold Workout Rowervals Calories Row 27 cals Rest 30sec Row 21 cals Rest 30sec Row 18 cals Rest 30sec Row 15 cals Rest 30sec Row 12 cals Rest 30sec Row 9 cals Rest 30sec Row 6 cals Rest 4min and Repeat […]<\/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-2549","post","type-post","status-publish","format-standard","hentry","category-workouts-and-news"],"yoast_head":"\nWednesday150217 - 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\/wednesday150217\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Wednesday150217 - 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