{"id":6191,"date":"2016-03-15T00:01:36","date_gmt":"2016-03-15T07:01:36","guid":{"rendered":"http:\/\/www.oneworldcrossfit.com\/?p=6191"},"modified":"2016-03-15T00:01:36","modified_gmt":"2016-03-15T07:01:36","slug":"wod-march-15-2016","status":"publish","type":"post","link":"https:\/\/www.crossfitoneworld.com\/wod-march-15-2016\/","title":{"rendered":"WOD March 15, 2016 (Tuesday)"},"content":{"rendered":"<p><span style=\"color: #ffffff;\">Strength:<\/span><br \/><span style=\"color: #ffffff;\">EMOM 8<\/span><br \/><span style=\"color: #ffffff;\">5 sec pause deadlift (around knee height on ascent)<\/span><br \/><span style=\"color: #ffffff;\">*Start @ 60% work no higher than 70%<\/span><\/p>\n<p><span style=\"color: #ffffff;\">MetCon:<\/span><br \/><span style=\"color: #ffffff;\">For Time<\/span><br \/><span style=\"color: #ffffff;\">30 Med Ball Cleans (20\/14)<\/span><br \/><span style=\"color: #ffffff;\">30 Ring Dips<\/span><br \/><span style=\"color: #ffffff;\">30 Med Ball Cleans<\/span><br \/><span style=\"color: #ffffff;\">30 C2B<\/span><br \/><span style=\"color: #ffffff;\">30 Med Ball Cleans<\/span><br \/><span style=\"color: #ffffff;\">30 Push-Ups <\/span><br \/><span style=\"color: #ffffff;\">30 Med Ball Cleans<\/span><\/p>\n<p><span style=\"color: #ffffff;\">*Target Time &#8211; 15 minutes<\/span><br \/><span style=\"color: #ffffff;\">*20 minute cap NO EXCEPTIONS! <\/span><br \/><span style=\"color: #ffffff;\">*Scale if needed to 20 reps of everything<\/span><br \/><span style=\"color: #ffffff;\">*Modify Ring Dips if you can&#8217;t do 5 unbroken while you&#8217;re fresh<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Strength:EMOM 85 sec pause deadlift (around knee height on ascent)*Start @ 60% work no higher than 70% MetCon:For Time30 Med Ball Cleans (20\/14)30 Ring Dips30 Med Ball Cleans30 C2B30 Med Ball Cleans30 Push-Ups 30 Med Ball Cleans *Target Time &#8211; 15 minutes*20 minute cap NO EXCEPTIONS! *Scale if needed to 20 reps of everything*Modify Ring [&hellip;]<\/p>\n","protected":false},"author":9,"featured_media":6192,"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-6191","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\/6191","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=6191"}],"version-history":[{"count":0,"href":"https:\/\/www.crossfitoneworld.com\/wp-json\/wp\/v2\/posts\/6191\/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=6191"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.crossfitoneworld.com\/wp-json\/wp\/v2\/categories?post=6191"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.crossfitoneworld.com\/wp-json\/wp\/v2\/tags?post=6191"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}