{"id":856,"date":"2025-10-15T00:30:00","date_gmt":"2025-10-14T23:30:00","guid":{"rendered":"https:\/\/pwrnglry.com\/?p=856"},"modified":"2025-10-13T19:33:17","modified_gmt":"2025-10-13T18:33:17","slug":"wednesday-10-15-25","status":"publish","type":"post","link":"https:\/\/pwrnglry.com\/index.php\/2025\/10\/15\/wednesday-10-15-25\/","title":{"rendered":"Wednesday 10.15.25"},"content":{"rendered":"\n<p>Classes: 6am &amp; 5:30pm<\/p>\n\n\n\n<p>A. Coach Led Warmup<\/p>\n\n\n\n<p>B. 20:00 EMOM<br>minute 1: 3 Touch and Go Power Snatches Starting @ 60% and increase each set<br>minute 2: 12 Dual Dumbbell Reverse Lunges 2 x 50\/35lb<br>minute 3: \u2013 Max Bar Facing Burpees<br>minute 4: Rest<\/p>\n\n\n\n<p>C. 3 Sets: For Quality<br>Snatch Pull Complex*<br>:30 Wall Sit March<\/p>\n\n\n\n<p>Snatch Pull Complex:<br>Pause Snatch Pull + Low Hang Snatch Pull + High Hang Snatch Pull<br>4 Sets x 2+2+2 @ 90-95%<\/p>\n\n\n\n<p>Pause Snatch Pull @ 2in Below the Knee<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Classes: 6am &amp; 5:30pm A. Coach Led Warmup B. 20:00 [&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-856","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: 6am &amp; 5:30pm A. Coach Led Warmup B. 20:00 [&hellip;]","jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/pwrnglry.com\/index.php\/wp-json\/wp\/v2\/posts\/856","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=856"}],"version-history":[{"count":1,"href":"https:\/\/pwrnglry.com\/index.php\/wp-json\/wp\/v2\/posts\/856\/revisions"}],"predecessor-version":[{"id":862,"href":"https:\/\/pwrnglry.com\/index.php\/wp-json\/wp\/v2\/posts\/856\/revisions\/862"}],"wp:attachment":[{"href":"https:\/\/pwrnglry.com\/index.php\/wp-json\/wp\/v2\/media?parent=856"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/pwrnglry.com\/index.php\/wp-json\/wp\/v2\/categories?post=856"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/pwrnglry.com\/index.php\/wp-json\/wp\/v2\/tags?post=856"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}