{"id":12274,"date":"2019-07-11T09:28:01","date_gmt":"2019-07-11T13:28:01","guid":{"rendered":"https:\/\/burrstrength.com\/p\/?p=12274"},"modified":"2019-07-11T09:28:01","modified_gmt":"2019-07-11T13:28:01","slug":"athletic-7-11-19-c009","status":"publish","type":"post","link":"http:\/\/burrstrength.com\/p\/athletic-7-11-19-c009\/","title":{"rendered":"Athletic – 7\/11\/19 – C009"},"content":{"rendered":"
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Row 4x400m Intervals<\/strong><\/p>\n

—<\/p>\n

5 Rounds <\/strong><\/span><\/p>\n

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20 Sledges<\/div>

<strong>Hit a tire with a sledge hammer. Right hand on the top, bring the hammer over your right shoulder. As you bring the hammer down, top hand slides to meet bottom hand. Don't Miss. Hips drop.<\/strong><iframe id="_ytid_35666" width="640" height="360" src="https:\/\/www.youtube.com\/embed\/89_1YVmEaz8?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>\" >Sledges<\/a><\/strong><\/p>\n

20 Ring Rows<\/div>

<strong>Hang directly beneath the rings with the straps vertical. Pull your chest to the rings with feet on ground. Straight legs is harder, bent legs is easier.<\/strong><iframe id="_ytid_32247" width="640" height="360" src="https:\/\/www.youtube.com\/embed\/Ww4LatOxWvU?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>\" >Ring Rows<\/a><\/strong><\/p>\n

—<\/p>\n

Run 4x400m Intervals<\/strong><\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

Row 4x400m Intervals — 5 Rounds\u00a0 20 Sledges 20 Ring Rows — Run 4x400m Intervals<\/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-12274","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\/12274","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=12274"}],"version-history":[{"count":1,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/12274\/revisions"}],"predecessor-version":[{"id":12311,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/12274\/revisions\/12311"}],"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=12274"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/categories?post=12274"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/tags?post=12274"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}