{"id":6616,"date":"2014-07-29T22:57:29","date_gmt":"2014-07-30T02:57:29","guid":{"rendered":"http:\/\/newhampshire.sitesasrx.com\/?p=6616"},"modified":"2014-07-29T22:57:29","modified_gmt":"2014-07-30T02:57:29","slug":"07-30-2014","status":"publish","type":"post","link":"https:\/\/crossfitnewhampshire.com\/2014\/07\/29\/07-30-2014\/","title":{"rendered":"07.30.2014"},"content":{"rendered":"

\"DSC_0064\"<\/a><\/strong><\/span>Warm-up Drills<\/strong><\/span>
\nI. Row 3:00
\nII. 12-9-6 reps of
\nAir Squat
\nPush-ups (CFGS)
\nHollow Rocks
\nIII. Mobility<\/p>\n

Impact\/Focus: Overhead Squat<\/strong><\/span>
\nWarm-up as needed to a heavy but doable weight for the workload below. Focus for today will be on the movement and mobility needed for the overhead squat.<\/p>\n

Overhead Squat 3-3-3-3-3<\/p>\n

Post loads to comments.<\/p>\n

“Gracious Host”<\/strong><\/span>
\nComplete 3 rounds for time of
\n30 x Abmat Sit-ups
\n20 x Push Press (95\/65)
\n10 x Burpee Box Jumps (30\/24)
\nRow 350m<\/p>\n

Post times to comments<\/p>\n","protected":false},"excerpt":{"rendered":"

Warm-up Drills I. Row 3:00 II. 12-9-6 reps of Air Squat Push-ups (CFGS) Hollow Rocks III. Mobility Impact\/Focus: Overhead Squat Warm-up as needed to a heavy but doable weight for the workload below. Focus for today will be on the movement and mobility needed for the overhead squat. Overhead Squat 3-3-3-3-3 Post loads to comments. … Read more<\/a><\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"generate_page_header":"","footnotes":"","_jetpack_memberships_contains_paid_content":false},"categories":[7],"tags":[],"table_tags":[],"jetpack_sharing_enabled":true,"jetpack_featured_media_url":"","_links":{"self":[{"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/posts\/6616"}],"collection":[{"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/comments?post=6616"}],"version-history":[{"count":0,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/posts\/6616\/revisions"}],"wp:attachment":[{"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/media?parent=6616"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/categories?post=6616"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/tags?post=6616"},{"taxonomy":"table_tags","embeddable":true,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/table_tags?post=6616"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}