{"id":6187,"date":"2016-03-14T00:01:39","date_gmt":"2016-03-14T07:01:39","guid":{"rendered":"http:\/\/www.oneworldcrossfit.com\/?p=6187"},"modified":"2016-03-14T00:01:39","modified_gmt":"2016-03-14T07:01:39","slug":"wod-march-14-2016","status":"publish","type":"post","link":"https:\/\/www.crossfitoneworld.com\/wod-march-14-2016\/","title":{"rendered":"WOD March 14, 2016 (Monday)"},"content":{"rendered":"<p><span style=\"color: #ffffff;\">Strength:<\/span><br \/><span style=\"color: #ffffff;\">10 Minutes to Establish a Heavy Push-Jerk<\/span><br \/><span style=\"color: #ffffff;\">*From Rack<\/span><\/p>\n<p><span style=\"color: #ffffff;\">MetCon:<\/span><br \/><span style=\"color: #ffffff;\">AMRAP 15<\/span><br \/><span style=\"color: #ffffff;\">400m Run<\/span><br \/><span style=\"color: #ffffff;\">10 Box Jumps 30\/24<\/span><br \/><span style=\"color: #ffffff;\">5 Push Jerks 185\/135<\/span><\/p>\n<p><span style=\"color: #ffffff;\">*Not from rack<\/span><br \/><span style=\"color: #ffffff;\">*Target: 4-5 Rounds<\/span><br \/><span style=\"color: #ffffff;\">*Scale run to 300m if mile time is more than 9 minutes<\/span><br \/><span style=\"color: #ffffff;\">*Scale weight to 60-70% of Push Jerk<\/span><br \/><span style=\"color: #ffffff;\">*Scale box height to appropriate height. No step-ups unless deemed necessary by coach.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Strength:10 Minutes to Establish a Heavy Push-Jerk*From Rack MetCon:AMRAP 15400m Run10 Box Jumps 30\/245 Push Jerks 185\/135 *Not from rack*Target: 4-5 Rounds*Scale run to 300m if mile time is more than 9 minutes*Scale weight to 60-70% of Push Jerk*Scale box height to appropriate height. No step-ups unless deemed necessary by coach.<\/p>\n","protected":false},"author":9,"featured_media":6188,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_seopress_robots_primary_cat":"","_seopress_titles_title":"","_seopress_titles_desc":"","_seopress_robots_index":"","nf_dc_page":"","_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[22],"tags":[],"class_list":["post-6187","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-wod"],"jetpack_featured_media_url":"","jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/www.crossfitoneworld.com\/wp-json\/wp\/v2\/posts\/6187","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.crossfitoneworld.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.crossfitoneworld.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.crossfitoneworld.com\/wp-json\/wp\/v2\/users\/9"}],"replies":[{"embeddable":true,"href":"https:\/\/www.crossfitoneworld.com\/wp-json\/wp\/v2\/comments?post=6187"}],"version-history":[{"count":0,"href":"https:\/\/www.crossfitoneworld.com\/wp-json\/wp\/v2\/posts\/6187\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.crossfitoneworld.com\/wp-json\/"}],"wp:attachment":[{"href":"https:\/\/www.crossfitoneworld.com\/wp-json\/wp\/v2\/media?parent=6187"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.crossfitoneworld.com\/wp-json\/wp\/v2\/categories?post=6187"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.crossfitoneworld.com\/wp-json\/wp\/v2\/tags?post=6187"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}