{"id":841,"date":"2025-10-10T00:41:00","date_gmt":"2025-10-09T23:41:00","guid":{"rendered":"https:\/\/pwrnglry.com\/?p=841"},"modified":"2025-10-09T20:39:05","modified_gmt":"2025-10-09T19:39:05","slug":"friday-10-3-25-2","status":"publish","type":"post","link":"https:\/\/pwrnglry.com\/index.php\/2025\/10\/10\/friday-10-3-25-2\/","title":{"rendered":"Friday 10.10.25"},"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. 4 sets of for total time:<br>10 Deadlifts  (115\/75 Rx) (95\/65 Scaled)<br>10 Bent Over Barbell Rows<br>10 Hang Power Cleans<br>10 Push Press<br>10 Back Squats <\/p>\n\n\n\n<p>50 Double Unders<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>rest exactly 3 min.<\/li>\n<\/ul>\n\n\n\n<p>2 Rounds<br>2 Walk The Plank<br>15 Lateral Raises<br>30 Light DB Skull Crushers<br>50 Hammer Curls<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Classes: 6am &amp; 4:15pm A. Coach Led Warmup B. 4 [&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-841","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":5,"uagb_excerpt":"Classes: 6am &amp; 4:15pm A. Coach Led Warmup B. 4 [&hellip;]","jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/pwrnglry.com\/index.php\/wp-json\/wp\/v2\/posts\/841","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=841"}],"version-history":[{"count":3,"href":"https:\/\/pwrnglry.com\/index.php\/wp-json\/wp\/v2\/posts\/841\/revisions"}],"predecessor-version":[{"id":852,"href":"https:\/\/pwrnglry.com\/index.php\/wp-json\/wp\/v2\/posts\/841\/revisions\/852"}],"wp:attachment":[{"href":"https:\/\/pwrnglry.com\/index.php\/wp-json\/wp\/v2\/media?parent=841"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/pwrnglry.com\/index.php\/wp-json\/wp\/v2\/categories?post=841"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/pwrnglry.com\/index.php\/wp-json\/wp\/v2\/tags?post=841"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}