{"id":650,"date":"2025-07-18T20:08:21","date_gmt":"2025-07-18T19:08:21","guid":{"rendered":"https:\/\/pwrnglry.com\/?p=650"},"modified":"2025-07-18T20:08:23","modified_gmt":"2025-07-18T19:08:23","slug":"friday-july-18","status":"publish","type":"post","link":"https:\/\/pwrnglry.com\/index.php\/2025\/07\/18\/friday-july-18\/","title":{"rendered":"Friday July 18"},"content":{"rendered":"\n<p>3 Classes on Friday &#8211; 6am, 4:15pm &amp; 5:30pm<\/p>\n\n\n\n<p>A: Coach Led Warmup<\/p>\n\n\n\n<p>B. For time:<\/p>\n\n\n\n<p>30 KB Swings <br>100 double unders. Sub 200 singles.<br>30 KB Swings<br>75 sit-ups<br>30 KB Swings<br>50 cal bike<br>30 KB Swings<br>25 clean and jerks 135\/95<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p>B. 4 sets:<\/p>\n\n\n\n<p>300m ski Sprints<br>Rest 2 minutes between sets<\/p>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>3 Classes on Friday &#8211; 6am, 4:15pm &amp; 5:30pm A: [&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-650","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":"3 Classes on Friday &#8211; 6am, 4:15pm &amp; 5:30pm A: [&hellip;]","jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/pwrnglry.com\/index.php\/wp-json\/wp\/v2\/posts\/650","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=650"}],"version-history":[{"count":1,"href":"https:\/\/pwrnglry.com\/index.php\/wp-json\/wp\/v2\/posts\/650\/revisions"}],"predecessor-version":[{"id":651,"href":"https:\/\/pwrnglry.com\/index.php\/wp-json\/wp\/v2\/posts\/650\/revisions\/651"}],"wp:attachment":[{"href":"https:\/\/pwrnglry.com\/index.php\/wp-json\/wp\/v2\/media?parent=650"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/pwrnglry.com\/index.php\/wp-json\/wp\/v2\/categories?post=650"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/pwrnglry.com\/index.php\/wp-json\/wp\/v2\/tags?post=650"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}