{"id":11619,"date":"2019-07-07T16:27:03","date_gmt":"2019-07-07T20:27:03","guid":{"rendered":"https:\/\/burrstrength.com\/p\/?p=11619"},"modified":"2019-07-08T16:08:55","modified_gmt":"2019-07-08T20:08:55","slug":"athletic-7-8-19-c009","status":"publish","type":"post","link":"http:\/\/burrstrength.com\/p\/athletic-7-8-19-c009\/","title":{"rendered":"Athletic – 7\/8\/19 – C009"},"content":{"rendered":"
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AMRAP 15<\/span><\/strong><\/p>\n

Row 300m<\/strong><\/p>\n

then<\/strong><\/p>\n

5x 40y Bottom Up Sprints<\/strong><\/p>\n

then<\/strong><\/p>\n

5x High Knees with squats<\/a> (3 LR High Knees per x)<\/strong><\/p>\n

 <\/p>\n

EMOTM10<\/span><\/strong><\/p>\n

1 LR KB Squat Snatch<\/a><\/strong><\/p>\n

 <\/p>\n

3 Rounds<\/span><\/strong><\/p>\n

3 Bunny Hop Box Jumps<\/div>

<strong>Jump from the floor with two feet and land on a box with two feet.<\/strong><iframe id="_ytid_44186" width="640" height="360" src="https:\/\/www.youtube.com\/embed\/35zpwF9ISNA?enablejsapi=1&autoplay=0&cc_load_policy=0&iv_load_policy=1&loop=0&modestbranding=0&rel=0&showinfo=1&fs=1&playsinline=0&controls=2&autohide=2&theme=dark&color=red&" class="__youtube_prefs__" title="YouTube player" allow="autoplay; encrypted-media" allowfullscreen data-no-lazy="1" data-skipgform_ajax_framebjll=""><\/iframe><\/div>\" >Box Jump<\/a><\/strong><\/p>\n

5-15 Pullup<\/div>

<strong>Grabbing a bar, pull your chin over the bar.<\/strong><iframe id="_ytid_94628" width="640" height="360" src="https:\/\/www.youtube.com\/embed\/9LXp22ocwjc?enablejsapi=1&autoplay=0&cc_load_policy=0&iv_load_policy=1&loop=0&modestbranding=0&rel=0&showinfo=1&fs=1&playsinline=0&controls=2&autohide=2&theme=dark&color=red&" class="__youtube_prefs__" title="YouTube player" allow="autoplay; encrypted-media" allowfullscreen data-no-lazy="1" data-skipgform_ajax_framebjll=""><\/iframe><\/div>\" >Pullup<\/a> Leg Raise<\/div>
<strong>Laying on your back, lift your legs slightly off the ground then back down.<\/strong><iframe id="_ytid_11737" width="640" height="360" src="https:\/\/www.youtube.com\/embed\/hP96ac6nl3U?enablejsapi=1&autoplay=0&cc_load_policy=0&iv_load_policy=1&loop=0&modestbranding=0&rel=0&showinfo=1&fs=1&playsinline=0&controls=2&autohide=2&theme=dark&color=red&" class="__youtube_prefs__" title="YouTube player" allow="autoplay; encrypted-media" allowfullscreen data-no-lazy="1" data-skipgform_ajax_framebjll=""><\/iframe><\/div>\" >Leg Raise<\/a><\/strong><\/p>\n<\/div>\n<\/div>\n<\/div>\n
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\n<\/p><\/div>\n<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

AMRAP 15 Row 300m then 5x 40y Bottom Up Sprints then 5x High Knees with squats (3 LR High Knees per x)<\/p>\n

Read More<\/a><\/p>\n","protected":false},"author":14,"featured_media":9844,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[144],"tags":[],"class_list":["post-11619","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-athletic"],"_links":{"self":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/11619","targetHints":{"allow":["GET"]}}],"collection":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/users\/14"}],"replies":[{"embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/comments?post=11619"}],"version-history":[{"count":4,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/11619\/revisions"}],"predecessor-version":[{"id":11927,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/11619\/revisions\/11927"}],"wp:featuredmedia":[{"embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/media\/9844"}],"wp:attachment":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/media?parent=11619"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/categories?post=11619"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/tags?post=11619"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}