Warm Up:<\/p>\n\n\n\n
Warmy+<\/p>\n\n\n\n
4×4 Thrusters + 20 single skips + plank hold 15 seconds<\/p>\n\n\n\n
Xfit WOD:<\/p>\n\n\n\n
AMRAP for 25 minutes of;<\/p>\n\n\n\n
3 Thursters (135\/95)<\/p>\n\n\n\n
10 KB swings (53\/35)<\/p>\n\n\n\n
15 AB Mat Sit Ups (holding 25# plate)<\/p>\n\n\n\n
Partner plank slide to half court, P2 to baseline<\/p>\n\n\n\n
Pull Up Work:<\/p>\n\n\n\n
10,5,11,5,12<\/p>\n","protected":false},"excerpt":{"rendered":"
Warm Up: Warmy+ 4×4 Thrusters + 20 single skips + plank hold 15 seconds Xfit WOD: AMRAP for 25 minutes of; 3 Thursters (135\/95) 10 KB swings (53\/35) 15 AB Mat Sit Ups (holding 25# plate) Partner plank slide to half court, P2 to baseline Pull Up Work: 10,5,11,5,12<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[3],"tags":[],"class_list":["post-9399","post","type-post","status-publish","format-standard","hentry","category-cross-fit"],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"","jetpack_shortlink":"https:\/\/wp.me\/p39xRv-2rB","jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/www.blogxfit.com\/index.php?rest_route=\/wp\/v2\/posts\/9399","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.blogxfit.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.blogxfit.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.blogxfit.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.blogxfit.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=9399"}],"version-history":[{"count":2,"href":"https:\/\/www.blogxfit.com\/index.php?rest_route=\/wp\/v2\/posts\/9399\/revisions"}],"predecessor-version":[{"id":9401,"href":"https:\/\/www.blogxfit.com\/index.php?rest_route=\/wp\/v2\/posts\/9399\/revisions\/9401"}],"wp:attachment":[{"href":"https:\/\/www.blogxfit.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=9399"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.blogxfit.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=9399"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.blogxfit.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=9399"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}