{"id":828,"date":"2025-10-03T00:27:00","date_gmt":"2025-10-02T23:27:00","guid":{"rendered":"https:\/\/pwrnglry.com\/?p=828"},"modified":"2025-10-02T00:05:41","modified_gmt":"2025-10-01T23:05:41","slug":"friday-10-3-25","status":"publish","type":"post","link":"https:\/\/pwrnglry.com\/index.php\/2025\/10\/03\/friday-10-3-25\/","title":{"rendered":"Friday 10.3.25"},"content":{"rendered":"\n<p>Classes: 6am &amp; 4:15pm<\/p>\n\n\n\n<p>A. Coach Led Warmup<\/p>\n\n\n\n<p>B. Snatch 8 x 2 60-75%<\/p>\n\n\n\n<p>C. 4 Rounds every 4:00<br>50ft Dual Kettlebell or Dumbbell Front Rack Walking Lunge 50\/35lb<br>15 GHD Sit-Ups<br>20 Wall Balls<br>400m Run<\/p>\n\n\n\n<p>D. 2 sets of:<br>15 seated db shoulder press<br>5\/side Russian step ups. Heavy.<br>90 sec frog stretch<br>1 min hang from bar<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Classes: 6am &amp; 4:15pm A. Coach Led Warmup B. Snatch [&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-828","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 &amp; 4:15pm A. Coach Led Warmup B. Snatch [&hellip;]","jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/pwrnglry.com\/index.php\/wp-json\/wp\/v2\/posts\/828","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=828"}],"version-history":[{"count":3,"href":"https:\/\/pwrnglry.com\/index.php\/wp-json\/wp\/v2\/posts\/828\/revisions"}],"predecessor-version":[{"id":834,"href":"https:\/\/pwrnglry.com\/index.php\/wp-json\/wp\/v2\/posts\/828\/revisions\/834"}],"wp:attachment":[{"href":"https:\/\/pwrnglry.com\/index.php\/wp-json\/wp\/v2\/media?parent=828"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/pwrnglry.com\/index.php\/wp-json\/wp\/v2\/categories?post=828"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/pwrnglry.com\/index.php\/wp-json\/wp\/v2\/tags?post=828"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}