{"id":770,"date":"2025-09-12T02:09:46","date_gmt":"2025-09-12T01:09:46","guid":{"rendered":"https:\/\/pwrnglry.com\/?p=770"},"modified":"2025-09-12T02:09:49","modified_gmt":"2025-09-12T01:09:49","slug":"friday-9-12-25","status":"publish","type":"post","link":"https:\/\/pwrnglry.com\/index.php\/2025\/09\/12\/friday-9-12-25\/","title":{"rendered":"Friday 9.12.25"},"content":{"rendered":"\n<p><strong>Classes 6am and 4:15pm only<\/strong><\/p>\n\n\n\n<p><strong>A. Coach led warmup<\/strong><\/p>\n\n\n\n<p>B.&nbsp;&nbsp;8-6-4-2-1-1 &#8211; Front Squat. Build to a heavy 1 rep<\/p>\n\n\n\n<p>C. EMOM Death by:<\/p>\n\n\n\n<p>Every min until you tap out<\/p>\n\n\n\n<p>4 sa alt devil press\u00a0<a href=\"tel:35-50\/20-35\">50\/35<\/a><\/p>\n\n\n\n<p>4 db box step overs 20\/18\u201d (same bell)<\/p>\n\n\n\n<p>*workout is over when you don\u2019t complete the work in that min. Each min is 1 round. Score total rounds.<\/p>\n\n\n\n<p>After tapout, 15 sit-ups emom until everyone is out<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Classes 6am and 4:15pm only A. Coach led warmup B.&nbsp;&nbsp;8-6-4-2-1-1 [&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-770","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":"Classes 6am and 4:15pm only A. Coach led warmup B.&nbsp;&nbsp;8-6-4-2-1-1 [&hellip;]","jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/pwrnglry.com\/index.php\/wp-json\/wp\/v2\/posts\/770","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=770"}],"version-history":[{"count":1,"href":"https:\/\/pwrnglry.com\/index.php\/wp-json\/wp\/v2\/posts\/770\/revisions"}],"predecessor-version":[{"id":772,"href":"https:\/\/pwrnglry.com\/index.php\/wp-json\/wp\/v2\/posts\/770\/revisions\/772"}],"wp:attachment":[{"href":"https:\/\/pwrnglry.com\/index.php\/wp-json\/wp\/v2\/media?parent=770"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/pwrnglry.com\/index.php\/wp-json\/wp\/v2\/categories?post=770"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/pwrnglry.com\/index.php\/wp-json\/wp\/v2\/tags?post=770"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}