{"id":6196,"date":"2016-03-16T00:01:57","date_gmt":"2016-03-16T07:01:57","guid":{"rendered":"http:\/\/www.oneworldcrossfit.com\/?p=6196"},"modified":"2016-03-16T00:01:57","modified_gmt":"2016-03-16T07:01:57","slug":"wod-march-16-2016-wednesday","status":"publish","type":"post","link":"https:\/\/www.crossfitoneworld.com\/wod-march-16-2016-wednesday\/","title":{"rendered":"WOD March 16, 2016 (Wednesday)"},"content":{"rendered":"<p><span style=\"color: #ffffff;\">Strength:<\/span><br \/><span style=\"color: #ffffff;\">Snatch Balance (5&#215;2)<\/span><br \/><span style=\"color: #ffffff;\">*From Rack<\/span><br \/><span style=\"color: #ffffff;\">*About 60%<\/span><br \/><span style=\"color: #ffffff;\">Snatch 2&#215;1@70%, 2&#215;1@80%, 1&#215;1@90%<\/span><\/p>\n<p><span style=\"color: #ffffff;\">MetCon:<\/span><br \/><span style=\"color: #ffffff;\">AMRAP 10<\/span><br \/><span style=\"color: #ffffff;\">5 Power Snatch 115\/75<\/span><br \/><span style=\"color: #ffffff;\">10 Knee To Elbow<\/span><br \/><span style=\"color: #ffffff;\">15 Push Balls 20\/14, 10ft target<\/span><br \/><span style=\"color: #ffffff;\">*Target &#8211; 5 Rounds<\/span><br \/><span style=\"color: #ffffff;\">*Scale weight to ~60-70%<\/span><br \/><span style=\"color: #ffffff;\">*Prescribed height is 10&#8242; for men and women<\/span><br \/><span style=\"color: #ffffff;\">*Push ball does not require a squat<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Strength:Snatch Balance (5&#215;2)*From Rack*About 60%Snatch 2&#215;1@70%, 2&#215;1@80%, 1&#215;1@90% MetCon:AMRAP 105 Power Snatch 115\/7510 Knee To Elbow15 Push Balls 20\/14, 10ft target*Target &#8211; 5 Rounds*Scale weight to ~60-70%*Prescribed height is 10&#8242; for men and women*Push ball does not require a squat<\/p>\n","protected":false},"author":9,"featured_media":6197,"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-6196","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-wod"],"jetpack_featured_media_url":"https:\/\/i0.wp.com\/www.crossfitoneworld.com\/wp-content\/uploads\/2016\/03\/2016-march-16-wod-fireworks.jpg?fit=500%2C583&ssl=1","jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/www.crossfitoneworld.com\/wp-json\/wp\/v2\/posts\/6196","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=6196"}],"version-history":[{"count":0,"href":"https:\/\/www.crossfitoneworld.com\/wp-json\/wp\/v2\/posts\/6196\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.crossfitoneworld.com\/wp-json\/wp\/v2\/media\/6197"}],"wp:attachment":[{"href":"https:\/\/www.crossfitoneworld.com\/wp-json\/wp\/v2\/media?parent=6196"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.crossfitoneworld.com\/wp-json\/wp\/v2\/categories?post=6196"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.crossfitoneworld.com\/wp-json\/wp\/v2\/tags?post=6196"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}