{"id":4177,"date":"2018-10-06T05:49:44","date_gmt":"2018-10-06T09:49:44","guid":{"rendered":"https:\/\/burrstrength.com\/p\/?p=4177"},"modified":"2018-10-06T05:49:44","modified_gmt":"2018-10-06T09:49:44","slug":"saturday-9-29-18-2","status":"publish","type":"post","link":"http:\/\/burrstrength.com\/p\/saturday-9-29-18-2\/","title":{"rendered":"Saturday 10\/6\/18"},"content":{"rendered":"

Saturday Morning Sweat<\/strong><\/span><\/h1>\n

Relay Race! Best 2\/3 for each round! One person works, as soon as they finish the next person goes!<\/strong>
\n<\/strong>»R1: 7 Burpees
\n»R2: 30 DU or 90 SU
\n»R3: 15 KB Swings
\n»R4: 10 Wallball
\n»R5: 15\/7 Cal Bike Sprint
\n»R6: 40y Farmer Carry
\n»R7: Dot Drill
\n»R8: 10 Ring Pullups<\/h1>\n
\n
\n

KETTLEBELL BOXING<\/strong><\/span><\/h1>\n

10 Two-Minute Rounds
\n<\/strong><\/em>WU1: JAB<\/span> —– HALOS<\/span>
\nWU2: JAB\/CROSS<\/span> —– HIP HALOS<\/span>
\nWU3: KNEES<\/span> —– SQUAT ROCKS<\/span>
\nWU4: HOOKS<\/span> —– NECK STRETCH<\/span>
\nR1: JAB\/CROSS\/ELBOW<\/span> —– 10 KB SITUP<\/span>
\nR2: JAB\/CROSS\/HOOK<\/span> —– 10 KB SITUP
\n<\/span>R3: BANDED ROTATIONS <\/span>—– 5-8 SA PRESS
\n<\/span>R4: JAB\/CROSS\/SLIP\/HOOK <\/span>—– 5-8 SA PRESS
\n<\/span>R5: JAB\/CROSS\/KNEE <\/span>—– 5-8 SA KB DEADLIFT
\n<\/span>R6: BANDED ROTATIONS <\/span>—– 5-8 SA KB DEADLIFT
\n<\/span>R7: JAB\/CROSS\/HOOK\/GUT <\/span>—– 5 KB POWER SWINGS
\n<\/span>R8: FREE STYLE <\/span>—– 5 KB POWER SWINGS<\/span><\/h1>\n

<\/h1>\n","protected":false},"excerpt":{"rendered":"

Saturday Morning Sweat Relay Race! Best 2\/3 for each round! One person works, as soon as they finish the next person goes!<\/p>\n

Read More<\/a><\/p>\n","protected":false},"author":14,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[87],"tags":[],"class_list":["post-4177","post","type-post","status-publish","format-standard","hentry","category-standard-classes"],"_links":{"self":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/4177","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=4177"}],"version-history":[{"count":1,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/4177\/revisions"}],"predecessor-version":[{"id":4178,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/4177\/revisions\/4178"}],"wp:attachment":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/media?parent=4177"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/categories?post=4177"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/tags?post=4177"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}