{"id":1513,"date":"2011-10-03T13:53:11","date_gmt":"2011-10-03T13:53:11","guid":{"rendered":"http:\/\/blog.familyofgoldsteins.com\/?p=1513"},"modified":"2011-10-03T13:53:11","modified_gmt":"2011-10-03T13:53:11","slug":"air-force-karen","status":"publish","type":"post","link":"https:\/\/blog.familyofgoldsteins.com\/?p=1513","title":{"rendered":"&ldquo;Air Force Karen&rdquo;"},"content":{"rendered":"<p>I wanted to get another workout in last week, so I had planned on doing something on Friday night (9\/30\/2011) when V taught elements. Suzanne had texted me earlier in the day asking if we&#8217;d want to do a WOD with her that night, so of course, I said sure. When we got to the box, someone who shall remain nameless bullied us into doing the posted workout. OUCH. <\/p>\n<p>Air Force Karen: 150 wall balls for time, but with 4 burpies every minute. <\/p>\n<p>Time: 10:53 (Rx&#8217;d with 20# med ball)<\/p>\n<p>After that, I saw a little supplemental WOD that could have only been written by Trevor up on the board. It was: <\/p>\n<p>4 RFT<\/p>\n<ul>\n<li>5 hang cleans @ 75#<\/li>\n<li>5 pull ups<\/li>\n<li>300m row<\/li>\n<\/ul>\n<p>Suzanne and I did this one but didn&#8217;t time it. I did my hang cleans sort of slow and tried to work on my technique. <\/p>\n","protected":false},"excerpt":{"rendered":"<p>I wanted to get another workout in last week, so I had planned on doing something on Friday night (9\/30\/2011) when V taught elements. Suzanne had texted me earlier in the day asking if we&#8217;d want to do a WOD with her that night, so of course, I said sure. When we got to the [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[189,40,145],"class_list":["post-1513","post","type-post","status-publish","format-standard","hentry","category-uncategorized","tag-air-force-karen","tag-crossfit","tag-workout"],"jetpack_featured_media_url":"","_links":{"self":[{"href":"https:\/\/blog.familyofgoldsteins.com\/index.php?rest_route=\/wp\/v2\/posts\/1513","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blog.familyofgoldsteins.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blog.familyofgoldsteins.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blog.familyofgoldsteins.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/blog.familyofgoldsteins.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=1513"}],"version-history":[{"count":0,"href":"https:\/\/blog.familyofgoldsteins.com\/index.php?rest_route=\/wp\/v2\/posts\/1513\/revisions"}],"wp:attachment":[{"href":"https:\/\/blog.familyofgoldsteins.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1513"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.familyofgoldsteins.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1513"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.familyofgoldsteins.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1513"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}