{"id":2629,"date":"2017-03-08T01:34:54","date_gmt":"2017-03-07T14:34:54","guid":{"rendered":"http:\/\/nepeancrossfit.com.au\/?p=2629"},"modified":"2017-03-07T21:23:15","modified_gmt":"2017-03-07T10:23:15","slug":"wednesday080317","status":"publish","type":"post","link":"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/wednesday080317\/","title":{"rendered":"Wednesday080317"},"content":{"rendered":"

Pre Work<\/strong><\/p>\n

4 Sets:
\n5 x Right Single leg Kb RDL
\n5 x Right arm KB swings
\n10m Right arm Overhead Waiters Walk
\n5 x Left Single leg KB RDL
\n5 x Left arm KB swings
\n10m Left arm Overhead waiters walk<\/p>\n

Workout #1<\/strong><\/p>\n

 <\/p>\n

<\/div>\n
The Division
\n6min AMRAP of:
\n12 x Pull ups
\n16 x Russian KBS<\/p>\n

RX: 32\/24kg
\nScaled: 24\/16kg<\/p><\/div>\n

<\/div>\n
Workout #2<\/strong><\/div>\n
<\/div>\n
\n
The Rabbit<\/div>\n
\n
300 Double-unders
\nPerform 2 Burpees every :30<\/p>\n

Scaled – 500 Singles<\/p><\/div>\n<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

Pre Work 4 Sets: 5 x Right Single leg Kb RDL 5 x Right arm KB swings 10m Right arm Overhead Waiters Walk 5 x Left Single leg KB RDL 5 x Left arm KB swings 10m Left arm Overhead waiters walk Workout #1   The Division 6min AMRAP of: 12 x Pull ups 16 […]<\/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-2629","post","type-post","status-publish","format-standard","hentry","category-workouts-and-news"],"yoast_head":"\nWednesday080317 - 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\/wednesday080317\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Wednesday080317 - Nepean Crossfit\" \/>\n<meta property=\"og:description\" content=\"Pre Work 4 Sets: 5 x Right Single leg Kb RDL 5 x Right arm KB swings 10m Right arm Overhead Waiters Walk 5 x Left Single leg KB RDL 5 x Left arm KB swings 10m Left arm Overhead waiters walk Workout #1   The Division 6min AMRAP of: 12 x Pull ups 16 […]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/wednesday080317\/\" \/>\n<meta property=\"og:site_name\" content=\"Nepean Crossfit\" \/>\n<meta property=\"article:published_time\" content=\"2017-03-07T14:34:54+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2017-03-07T10:23:15+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/wp-content\/uploads\/2018\/06\/NCF-Background-002.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1920\" \/>\n\t<meta property=\"og:image:height\" content=\"1080\" \/>\n<meta name=\"twitter:card\" content=\"summary\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Organization\",\"@id\":\"http:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/#organization\",\"name\":\"Nepean CrossFit\",\"url\":\"http:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/\",\"sameAs\":[],\"logo\":{\"@type\":\"ImageObject\",\"@id\":\"http:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/#logo\",\"inLanguage\":\"en-AU\",\"url\":\"\",\"contentUrl\":\"\",\"caption\":\"Nepean CrossFit\"},\"image\":{\"@id\":\"http:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/#logo\"}},{\"@type\":\"WebSite\",\"@id\":\"http:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/#website\",\"url\":\"http:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/\",\"name\":\"Nepean Crossfit\",\"description\":\"Fitness Penrith NSW\",\"publisher\":{\"@id\":\"http:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":\"http:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/?s={search_term_string}\",\"query-input\":\"required name=search_term_string\"}],\"inLanguage\":\"en-AU\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/wednesday080317\/#webpage\",\"url\":\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/wednesday080317\/\",\"name\":\"Wednesday080317 - 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