{"id":994,"date":"2025-12-17T19:37:01","date_gmt":"2025-12-17T19:37:01","guid":{"rendered":"https:\/\/pwrnglry.com\/?p=994"},"modified":"2025-12-17T19:37:05","modified_gmt":"2025-12-17T19:37:05","slug":"wednesday-12-17-25","status":"publish","type":"post","link":"https:\/\/pwrnglry.com\/index.php\/2025\/12\/17\/wednesday-12-17-25\/","title":{"rendered":"Wednesday 12.17.25"},"content":{"rendered":"\n<p>Classes: 5:30pm Only<\/p>\n\n\n\n<p>Ride or Row for 2 minutes<br>Barbell Warmup 3 Rds<br>10 reps each<br>Back Squat<br>Push Press<br>Good Mornings<\/p>\n\n\n\n<p>B. CROSSFIT TOTAL<br>Today is a max rep lift for Back Squat, Strict Press, and Deadlift<br>Three attempts of each lift after proper warm up for each lift<br>Rest between reps<br>\u200b<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Back squat 1-1-1<\/li>\n\n\n\n<li>Shoulder Press 1-1-1<\/li>\n\n\n\n<li>Deadlift 1-1-1<\/li>\n<\/ul>\n\n\n\n<p>C. Partner Workout<br>5 sets each of:<br>10 kb windmills<br>20 kb Russian twists<br>50 Jump rope<br>While partner holds<\/p>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Classes: 5:30pm Only Ride or Row for 2 minutesBarbell Warmup [&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-994","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":1,"uagb_excerpt":"Classes: 5:30pm Only Ride or Row for 2 minutesBarbell Warmup [&hellip;]","jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/pwrnglry.com\/index.php\/wp-json\/wp\/v2\/posts\/994","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=994"}],"version-history":[{"count":1,"href":"https:\/\/pwrnglry.com\/index.php\/wp-json\/wp\/v2\/posts\/994\/revisions"}],"predecessor-version":[{"id":995,"href":"https:\/\/pwrnglry.com\/index.php\/wp-json\/wp\/v2\/posts\/994\/revisions\/995"}],"wp:attachment":[{"href":"https:\/\/pwrnglry.com\/index.php\/wp-json\/wp\/v2\/media?parent=994"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/pwrnglry.com\/index.php\/wp-json\/wp\/v2\/categories?post=994"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/pwrnglry.com\/index.php\/wp-json\/wp\/v2\/tags?post=994"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}