{"id":9709,"date":"2019-06-20T20:43:16","date_gmt":"2019-06-21T00:43:16","guid":{"rendered":"https:\/\/burrstrength.com\/p\/?p=9709"},"modified":"2019-06-21T10:00:09","modified_gmt":"2019-06-21T14:00:09","slug":"6-20-19-wce88","status":"publish","type":"post","link":"http:\/\/burrstrength.com\/p\/6-20-19-wce88\/","title":{"rendered":"6\/20\/19 – WCE88"},"content":{"rendered":"
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  1. \n

    WARMUP & CONDITIONING SETUP – 8min<\/span>
    \nIT IS YOUR RESPNSIBILTY TO WARM-UP WITH THEN 8MIN.
    \nIF YOU ARE LATE YOU RISK INJURY.
    \n<\/span><\/em>
    \n<\/b>10-20 THORACIC OPENING ON FOAM ROLLER
    \n:20-40 QUAD\/HIP AND GLUTE SIDE STRETCH
    \n5-10 ROLL OVER TO V-SIT
    \n10-20 BAND LATERAL HAND WALK
    \n10-20 BAND LATERAL\/MONSTER WALK
    \n5-10 COSAK LUNGE
    \n10-15 KB ALT SWING<\/i><\/h2>\n<\/li>\n<\/ol>\n
    \n

    CONDITIONING<\/span><\/b><\/h2>\n

    4 Rounds (ABAB) – 4m Intervals – 1min rest between rounds
    \n<\/b><\/h2>\n

    Round A (AMRAP)
    \n<\/span><\/span><\/b>3 Slam, 3 Jump Squat, 3 Rotational Slams <\/span>(20\/30\/40)<\/span>(10\/20\/30)
    \n40y Sled Push (Medium)<\/span> (0\/45\/90)<\/span><\/span><\/h2>\n

    Round B (AMRAP)
    \n<\/span>5 Devils Press<\/span>(15\/25\/35)<\/span>(10\/15\/25)
    \n200m Row\/Ski<\/span><\/span><\/h2>\n
    \n

    MOVE
    \n<\/span><\/b><\/h2>\n

    1 Mile or 1\/2 Mile Run for Time (RECORD SCORE)
    \n*1 Mile is Murph Mile, 1\/2 Mile is to W&OD and Back)<\/em><\/h2>\n
    \n<\/div>\n<\/div>\n<\/div>\n
    \n
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    Not sure how to perform an exercise?
    \nCheck out our exercise database of 300+ exercises!
    \n<\/strong><\/a>    https:\/\/burrstrength.com\/p\/exercises\/<\/strong><\/a><\/span><\/em><\/h6>\n<\/div>\n

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

    WARMUP & CONDITIONING SETUP – 8min IT IS YOUR RESPNSIBILTY TO WARM-UP WITH THEN 8MIN. IF YOU ARE LATE YOU RISK INJURY.<\/p>\n

    Read More<\/a><\/p>\n","protected":false},"author":14,"featured_media":9710,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[41,107],"tags":[],"class_list":["post-9709","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-conditioning","category-wce"],"_links":{"self":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/9709","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=9709"}],"version-history":[{"count":2,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/9709\/revisions"}],"predecessor-version":[{"id":9716,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/9709\/revisions\/9716"}],"wp:featuredmedia":[{"embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/media\/9710"}],"wp:attachment":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/media?parent=9709"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/categories?post=9709"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/tags?post=9709"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}