{"id":6754,"date":"2014-07-16T17:43:02","date_gmt":"2014-07-16T17:43:02","guid":{"rendered":"http:\/\/www.oneworldcrossfit.com\/?p=500"},"modified":"2014-07-16T17:43:02","modified_gmt":"2014-07-16T17:43:02","slug":"wod-july-16-2014","status":"publish","type":"post","link":"https:\/\/www.crossfitoneworld.com\/wod-july-16-2014\/","title":{"rendered":"WOD July 16, 2014 (Wednesday)"},"content":{"rendered":"<div id=\"id_53cbe2747c3421039878843\" class=\"text_exposed_root text_exposed\">\n<p><span style=\"font-family: arial,helvetica,sans-serif; font-size: 12pt;\">What&#8217;s up One Worlders! Here&#8217;s the workout for Wednesday July 16 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 Push Press<\/span><br \/><span style=\"font-family: arial,helvetica,sans-serif; font-size: 12pt;\"> 3 x 5 Deadlifts<span class=\"text_exposed_hide\">&#8230;<\/span><span class=\"text_exposed_show\"><br \/> 5 Min Clock, Practice\/Max Effort Handstand Hold<br \/> *Complete the following for time:<br \/> 1 Mile Run + 20 Burpees<\/span><\/span><\/p>\n<div class=\"text_exposed_show\">\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 Push Press<\/span><br \/><span style=\"font-family: arial,helvetica,sans-serif; font-size: 12pt;\"> 3 x 5 Deficit Deadlifts (stand on 45 plate)<\/span><br \/><span style=\"font-family: arial,helvetica,sans-serif; font-size: 12pt;\"> 5 Min Clock, Practice HSPU&#8217;s (2 or 3 reps at a time)<\/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;\"> 1 Mile Run + 300 singles<\/span><\/p>\n<p><span style=\"font-family: arial,helvetica,sans-serif; font-size: 12pt;\">Tier 3<\/span><br \/><span style=\"font-family: arial,helvetica,sans-serif; font-size: 12pt;\"> 3 x 5 Push Press<\/span><br \/><span style=\"font-family: arial,helvetica,sans-serif; font-size: 12pt;\"> 3 x 5 Deficit Deadlifts (stand on 45 plate)<\/span><br \/><span style=\"font-family: arial,helvetica,sans-serif; font-size: 12pt;\"> 5 Min Clock, Practice\/Max Distance HS Walk<\/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;\"> 1 Mile Run + 100 Double Unders<\/span><\/p>\n<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>What&#8217;s up One Worlders! Here&#8217;s the workout for Wednesday July 16 2014: Tier 1 3 x 5 Push Press 3 x 5 Deadlifts&#8230; 5 Min Clock, Practice\/Max Effort Handstand Hold *Complete the following for time: 1 Mile Run + 20 Burpees Tier 2 3 x 5 Push Press 3 x 5 Deficit Deadlifts (stand on [&hellip;]<\/p>\n","protected":false},"author":9,"featured_media":643,"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-6754","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\/6754","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=6754"}],"version-history":[{"count":0,"href":"https:\/\/www.crossfitoneworld.com\/wp-json\/wp\/v2\/posts\/6754\/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=6754"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.crossfitoneworld.com\/wp-json\/wp\/v2\/categories?post=6754"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.crossfitoneworld.com\/wp-json\/wp\/v2\/tags?post=6754"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}