{"id":29504,"date":"2019-12-17T18:23:55","date_gmt":"2019-12-17T23:23:55","guid":{"rendered":"https:\/\/burrstrength.com\/p\/?p=29504"},"modified":"2019-12-16T14:25:28","modified_gmt":"2019-12-16T19:25:28","slug":"sunday-10-28-18-2-2-2-3-2-3-2-2-2-3-2-2-3-4-2-2-2-2-2-2-2-2-4-2-2-2-2-2-2-2-2-2-2-2-2-2","status":"publish","type":"post","link":"http:\/\/burrstrength.com\/p\/sunday-10-28-18-2-2-2-3-2-3-2-2-2-3-2-2-3-4-2-2-2-2-2-2-2-2-4-2-2-2-2-2-2-2-2-2-2-2-2-2\/","title":{"rendered":"Wednesday 12\/18\/2019"},"content":{"rendered":"<h1>WARMUP<br>\nA. 30 on 15 off bike x5<\/h1>\n<h1>\n25 MIN MAX :4 ROUNDS REST BETWEEN ROUNDS<br>\nRound 1<br>\ni. 1000m row<br>\nii. 1 mile bike<br>\niii. 200 jump rope<\/h1>\n<h1>&nbsp;Round 2<br>\ni. 750m row<br>\nii. .8 mile bike<br>\niii. 150 jump rope<br>\nRound 3<br>\ni. 500m row<br>\nii. .6 mile bike<br>\niii. 100 jump rope<br>\nRound 4<br>\ni. 250m row<br>\nii. .4 mile bike<br>\niii. 50 jump rope<\/h1>\n<h1>\nSTRENGTH 3 ROUNDS<br>\nA. Landmine snatch 5 per side<br>\nB. Medball laying ab twist 5 per side<br>\nC. 5 per side weighted lateral step ups<\/h1>\n<h1>\nFINISH 3 ROUNDS 30 SEC REST BETWEEN ROUNDS<br>\nA. 15 thrusters<br>\nB. 30 sec bear crawl<\/h1>\n","protected":false},"excerpt":{"rendered":"<p>WARMUP A. 30 on 15 off bike x5 25 MIN MAX :4 ROUNDS REST BETWEEN ROUNDS Round 1 i. 1000m row ii.<\/p>\n<p class=\"link-more\"><a class=\"myButt \" href=\"http:\/\/burrstrength.com\/p\/sunday-10-28-18-2-2-2-3-2-3-2-2-2-3-2-2-3-4-2-2-2-2-2-2-2-2-4-2-2-2-2-2-2-2-2-2-2-2-2-2\/\">Read More<\/a><\/p>\n","protected":false},"author":17,"featured_media":7202,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[87],"tags":[],"class_list":["post-29504","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-standard-classes"],"_links":{"self":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/29504","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\/17"}],"replies":[{"embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/comments?post=29504"}],"version-history":[{"count":1,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/29504\/revisions"}],"predecessor-version":[{"id":29507,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/29504\/revisions\/29507"}],"wp:featuredmedia":[{"embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/media\/7202"}],"wp:attachment":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/media?parent=29504"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/categories?post=29504"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/tags?post=29504"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}