{"id":706,"date":"2025-08-16T00:01:00","date_gmt":"2025-08-15T23:01:00","guid":{"rendered":"https:\/\/pwrnglry.com\/?p=706"},"modified":"2025-08-11T20:09:59","modified_gmt":"2025-08-11T19:09:59","slug":"saturday-august-16th","status":"publish","type":"post","link":"https:\/\/pwrnglry.com\/index.php\/2025\/08\/16\/saturday-august-16th\/","title":{"rendered":"Saturday August 16th"},"content":{"rendered":"\n<p>Classes: 8:30 am ONLY<\/p>\n\n\n\n<p>A. Coach Led Warmup<\/p>\n\n\n\n<p>B. Bench press 5-5-3-3-3-1-1-1-1 reps<\/p>\n\n\n\n<p>C. For Time (With a Partner)<br>60 Russian KB Swings 45-55\/25-35<br>60 Burpees<br>60 Russian KB Swings<br>60 KB Box Step-overs<br>60 Russian KB Swings<br>60 Burpee to KB Box Step-overs<br>60 Russian KB Swings<\/p>\n\n\n\n<p>Rest 4 min then for time:<br>Row 500m<br>Ski 500m<br>Bike 30\/24 cal. racing partner, not partner workout<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Classes: 8:30 am ONLY A. Coach Led Warmup B. Bench [&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-706","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":2,"uagb_excerpt":"Classes: 8:30 am ONLY A. Coach Led Warmup B. Bench [&hellip;]","jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/pwrnglry.com\/index.php\/wp-json\/wp\/v2\/posts\/706","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=706"}],"version-history":[{"count":2,"href":"https:\/\/pwrnglry.com\/index.php\/wp-json\/wp\/v2\/posts\/706\/revisions"}],"predecessor-version":[{"id":711,"href":"https:\/\/pwrnglry.com\/index.php\/wp-json\/wp\/v2\/posts\/706\/revisions\/711"}],"wp:attachment":[{"href":"https:\/\/pwrnglry.com\/index.php\/wp-json\/wp\/v2\/media?parent=706"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/pwrnglry.com\/index.php\/wp-json\/wp\/v2\/categories?post=706"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/pwrnglry.com\/index.php\/wp-json\/wp\/v2\/tags?post=706"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}