{"id":654,"date":"2014-07-22T04:48:55","date_gmt":"2014-07-22T04:48:55","guid":{"rendered":"http:\/\/www.oneworldcrossfit.com\/?p=654"},"modified":"2014-07-22T04:48:55","modified_gmt":"2014-07-22T04:48:55","slug":"wod-july-22-2014","status":"publish","type":"post","link":"https:\/\/www.crossfitoneworld.com\/wod-july-22-2014\/","title":{"rendered":"WOD July 22, 2014 (Tuesday)"},"content":{"rendered":"<p><span style=\"font-family: arial,helvetica,sans-serif; font-size: 12pt;\">What&#8217;s Up Everyone! Here&#8217;s the workout for Tuesday July 22 2014:<\/span><\/p>\n<p><span style=\"font-family: arial,helvetica,sans-serif; font-size: 12pt;\">Tier 1<\/span><br \/><span style=\"font-family: arial,helvetica,sans-serif; font-size: 12pt;\">3 x 5 Back Squat (challenge weight)<\/span><br \/><span style=\"font-family: arial,helvetica,sans-serif; font-size: 12pt;\">6 Minutes &#8211; Toes To Bar Practice<\/span><br \/><span style=\"font-family: arial,helvetica,sans-serif; font-size: 12pt;\">Complete the following for time:<\/span><br \/><span style=\"font-family: arial,helvetica,sans-serif; font-size: 12pt;\">&#8220;Nancy&#8221;<\/span><br \/><span style=\"font-family: arial,helvetica,sans-serif; font-size: 12pt;\">5 Rounds <\/span><br \/><span style=\"font-family: arial,helvetica,sans-serif; font-size: 12pt;\">400m Run<\/span><br \/><span style=\"font-family: arial,helvetica,sans-serif; font-size: 12pt;\">15 Overhead Squats (empty bar)<\/span><\/p>\n<p><span style=\"font-family: arial,helvetica,sans-serif; font-size: 12pt;\">Tier 2<\/span><br \/><span style=\"font-family: arial,helvetica,sans-serif; font-size: 12pt;\">3 x 5 Back Squat @ 75%<\/span><br \/><span style=\"font-family: arial,helvetica,sans-serif; font-size: 12pt;\">6 Minutes &#8211; Pull Up Practice<\/span><br \/><span style=\"font-family: arial,helvetica,sans-serif; font-size: 12pt;\">Complete the following for time:<\/span><br \/><span style=\"font-family: arial,helvetica,sans-serif; font-size: 12pt;\">&#8220;Nancy&#8221;<\/span><br \/><span style=\"font-family: arial,helvetica,sans-serif; font-size: 12pt;\">5 Rounds<\/span><br \/><span style=\"font-family: arial,helvetica,sans-serif; font-size: 12pt;\">400m Run<\/span><br \/><span style=\"font-family: arial,helvetica,sans-serif; font-size: 12pt;\">15 Overhead Squats (pick weight)<\/span><br \/><span style=\"font-family: arial,helvetica,sans-serif; font-size: 12pt;\">Tier 3<\/span><\/p>\n<p><span style=\"font-family: arial,helvetica,sans-serif; font-size: 12pt;\">3 x 5 Back Squat @ 75%<\/span><br \/><span style=\"font-family: arial,helvetica,sans-serif; font-size: 12pt;\">6 Minutes &#8211; Muscle Up Practice<\/span><br \/><span style=\"font-family: arial,helvetica,sans-serif; font-size: 12pt;\">Complete the following for time:<\/span><br \/><span style=\"font-family: arial,helvetica,sans-serif; font-size: 12pt;\">&#8220;Nancy&#8221;<\/span><br \/><span style=\"font-family: arial,helvetica,sans-serif; font-size: 12pt;\">5 Rounds<\/span><br \/><span style=\"font-family: arial,helvetica,sans-serif; font-size: 12pt;\">400m Run<\/span><br \/><span style=\"font-family: arial,helvetica,sans-serif; font-size: 12pt;\">15 Overhead Squats (95\/65)<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>What&#8217;s Up Everyone! Here&#8217;s the workout for Tuesday July 22 2014: Tier 13 x 5 Back Squat (challenge weight)6 Minutes &#8211; Toes To Bar PracticeComplete the following for time:&#8220;Nancy&#8221;5 Rounds 400m Run15 Overhead Squats (empty bar) Tier 23 x 5 Back Squat @ 75%6 Minutes &#8211; Pull Up PracticeComplete the following for time:&#8220;Nancy&#8221;5 Rounds400m Run15 [&hellip;]<\/p>\n","protected":false},"author":9,"featured_media":652,"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-654","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\/654","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=654"}],"version-history":[{"count":0,"href":"https:\/\/www.crossfitoneworld.com\/wp-json\/wp\/v2\/posts\/654\/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=654"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.crossfitoneworld.com\/wp-json\/wp\/v2\/categories?post=654"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.crossfitoneworld.com\/wp-json\/wp\/v2\/tags?post=654"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}