{"id":2596,"date":"2017-02-23T01:58:21","date_gmt":"2017-02-22T14:58:21","guid":{"rendered":"http:\/\/nepeancrossfit.com.au\/?p=2596"},"modified":"2017-02-22T12:00:23","modified_gmt":"2017-02-22T01:00:23","slug":"thursday230217","status":"publish","type":"post","link":"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/thursday230217\/","title":{"rendered":"Thursday230217"},"content":{"rendered":"<p><strong>Workout<\/strong><\/p>\n<div class=\"_sw-card-title\">Rowervals<\/div>\n<div class=\"_sw-card-content\">\n<div>4 x 500m Rowing Sprints<br \/>\nRest 4mins between sets<\/p>\n<p>Score = Slowest round<\/p><\/div>\n<\/div>\n<p><strong>Post Work<\/strong><\/p>\n<div class=\"_sw-card-title\">\n<div class=\"_sw-card-title\">\n<div class=\"_sw-card-title\">\n<div class=\"_sw-card-title\">\n<div class=\"_sw-card-title\">\n<div class=\"_sw-card-title\">\n<div class=\"_sw-card-title\">\n<div class=\"_sw-card-title\">\n<div class=\"_sw-card-title\">Post work<\/div>\n<div class=\"_sw-card-content\">\n<div>4 sets not for time<br \/>\n14 x Banded Tricep press down0s<br \/>\n12 x Barbell Bent over rows<br \/>\n8 x 3 sec eccentric Push ups<\/div>\n<\/div>\n<\/div>\n<div class=\"_sw-card-content\"><\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Workout Rowervals 4 x 500m Rowing Sprints Rest 4mins between sets Score = Slowest round Post Work Post work 4 sets not for time 14 x Banded Tricep press down0s 12 x Barbell Bent over rows 8 x 3 sec eccentric Push ups<\/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-2596","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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