{"id":677,"date":"2025-07-31T00:37:00","date_gmt":"2025-07-30T23:37:00","guid":{"rendered":"https:\/\/pwrnglry.com\/?p=677"},"modified":"2025-07-28T21:37:59","modified_gmt":"2025-07-28T20:37:59","slug":"thursday-july-31st","status":"publish","type":"post","link":"https:\/\/pwrnglry.com\/index.php\/2025\/07\/31\/thursday-july-31st\/","title":{"rendered":"Thursday July 31st"},"content":{"rendered":"\n<p>6:00am Class and 5:30pm Class<\/p>\n\n\n\n<p>A: Warmup<br>300m run or row<br>15 bb good mornings<br>25 empty bar back squats<\/p>\n\n\n\n<p>B. Every 2 min for 12 min<br>3 back squats<br>*build over sets. record heaviest lift<\/p>\n\n\n\n<p>C. 10 rounds for time:<br>16 db hang clean and jerk. 50\/35. 8\/arm<br>8 burpee to a plate<\/p>\n\n\n\n<p>D. 3 min amrap:<br>Chin-ups.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>6:00am Class and 5:30pm Class A: Warmup300m run or row15 [&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-677","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":"6:00am Class and 5:30pm Class A: Warmup300m run or row15 [&hellip;]","jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/pwrnglry.com\/index.php\/wp-json\/wp\/v2\/posts\/677","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=677"}],"version-history":[{"count":1,"href":"https:\/\/pwrnglry.com\/index.php\/wp-json\/wp\/v2\/posts\/677\/revisions"}],"predecessor-version":[{"id":678,"href":"https:\/\/pwrnglry.com\/index.php\/wp-json\/wp\/v2\/posts\/677\/revisions\/678"}],"wp:attachment":[{"href":"https:\/\/pwrnglry.com\/index.php\/wp-json\/wp\/v2\/media?parent=677"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/pwrnglry.com\/index.php\/wp-json\/wp\/v2\/categories?post=677"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/pwrnglry.com\/index.php\/wp-json\/wp\/v2\/tags?post=677"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}