{"id":1204,"date":"2026-03-06T16:46:26","date_gmt":"2026-03-06T16:46:26","guid":{"rendered":"https:\/\/pwrnglry.com\/?p=1204"},"modified":"2026-03-06T16:46:30","modified_gmt":"2026-03-06T16:46:30","slug":"friday-3-6-26","status":"publish","type":"post","link":"https:\/\/pwrnglry.com\/index.php\/2026\/03\/06\/friday-3-6-26\/","title":{"rendered":"Friday 3.6.26"},"content":{"rendered":"\n<p>NO 5:30 CLASS TONIGHT<br>6 AM &amp; 4:15PM ONLY &#8211; 5:30 IS FRIDAY NIGHT LIGHTS!!! COME CHEER ON THOSE FOOLISH ENOUGH TO REGISTER<\/p>\n\n\n\n<p>For Time<br>80 ft Dumbbell Overhead Walking lunge<br>20 Alternating Dumbbell Snatches (50\/35 lb)<br>20 Pull-Ups<\/p>\n\n\n\n<p>80 ft Dumbbell Overhead Walking lunge<br>20 Alternating Dumbbell Snatches<br>20 Chest-to-Bar Pull-Ups<\/p>\n\n\n\n<p>80 ft Dumbbell Overhead Walking lunge<br>20 Alternating Dumbbell Snatches<br>20 Ring Muscle-Ups<\/p>\n\n\n\n<p>Time Cap: 15 minutes<\/p>\n\n\n\n<p>THEN<\/p>\n\n\n\n<p>4 Rounds<br>8\/8 DDB Bulgarian Split Squats<br>10 DB Hip Raises<br>15 Sec Hold<\/p>\n","protected":false},"excerpt":{"rendered":"<p>NO 5:30 CLASS TONIGHT6 AM &amp; 4:15PM ONLY &#8211; 5:30 [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_uag_custom_page_level_css":"","_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2}},"categories":[1],"tags":[],"class_list":["post-1204","post","type-post","status-publish","format-standard","hentry","category-uncategorised"],"aioseo_notices":[],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"","uagb_featured_image_src":{"full":false,"thumbnail":false,"medium":false,"medium_large":false,"large":false,"1536x1536":false,"2048x2048":false,"woocommerce_thumbnail":false,"woocommerce_single":false,"woocommerce_gallery_thumbnail":false},"uagb_author_info":{"display_name":"bandito18@yahoo.com","author_link":"https:\/\/pwrnglry.com\/index.php\/author\/bandito18yahoo-com\/"},"uagb_comment_info":0,"uagb_excerpt":"NO 5:30 CLASS TONIGHT6 AM &amp; 4:15PM ONLY &#8211; 5:30 [&hellip;]","jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/pwrnglry.com\/index.php\/wp-json\/wp\/v2\/posts\/1204","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/pwrnglry.com\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/pwrnglry.com\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/pwrnglry.com\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/pwrnglry.com\/index.php\/wp-json\/wp\/v2\/comments?post=1204"}],"version-history":[{"count":1,"href":"https:\/\/pwrnglry.com\/index.php\/wp-json\/wp\/v2\/posts\/1204\/revisions"}],"predecessor-version":[{"id":1205,"href":"https:\/\/pwrnglry.com\/index.php\/wp-json\/wp\/v2\/posts\/1204\/revisions\/1205"}],"wp:attachment":[{"href":"https:\/\/pwrnglry.com\/index.php\/wp-json\/wp\/v2\/media?parent=1204"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/pwrnglry.com\/index.php\/wp-json\/wp\/v2\/categories?post=1204"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/pwrnglry.com\/index.php\/wp-json\/wp\/v2\/tags?post=1204"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}