{"id":1490,"date":"2026-07-03T00:16:00","date_gmt":"2026-07-02T23:16:00","guid":{"rendered":"https:\/\/pwrnglry.com\/?p=1490"},"modified":"2026-07-01T21:18:46","modified_gmt":"2026-07-01T20:18:46","slug":"friday-07-03-26","status":"publish","type":"post","link":"https:\/\/pwrnglry.com\/index.php\/2026\/07\/03\/friday-07-03-26\/","title":{"rendered":"Friday 07.03.26"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">Class Times: 8:30am Only ***<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">10:00 EMOM<br>Minute 1: 8 Bench Press<br>Minute 2: 8 Bent Over Barbell Row<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Bench Press working at 65-70% of 1RM.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">For Time With a Partner<br>5 Rounds:<br>3 Rope Climbs (Combined)<br>10 Toes to Bar (Each)<br>21 Plate Overhead Lunges (Combined) 45\/25lb<br>400m Run (Together, Carrying Plate)<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Time Cap: 30:00<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Class Times: 8:30am Only *** 10:00 EMOMMinute 1: 8 Bench [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"closed","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-1490","post","type-post","status-publish","format-standard","hentry","category-uncategorised"],"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":"Class Times: 8:30am Only *** 10:00 EMOMMinute 1: 8 Bench [&hellip;]","jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/pwrnglry.com\/index.php\/wp-json\/wp\/v2\/posts\/1490","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=1490"}],"version-history":[{"count":1,"href":"https:\/\/pwrnglry.com\/index.php\/wp-json\/wp\/v2\/posts\/1490\/revisions"}],"predecessor-version":[{"id":1491,"href":"https:\/\/pwrnglry.com\/index.php\/wp-json\/wp\/v2\/posts\/1490\/revisions\/1491"}],"wp:attachment":[{"href":"https:\/\/pwrnglry.com\/index.php\/wp-json\/wp\/v2\/media?parent=1490"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/pwrnglry.com\/index.php\/wp-json\/wp\/v2\/categories?post=1490"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/pwrnglry.com\/index.php\/wp-json\/wp\/v2\/tags?post=1490"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}