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Welcome, Tammy!

Zone family! Please welcome Tammy to the gym. Tammy hails from Nottingham (same place as Robin Hood), Tammy has her doctorate in GAINZ. Her fitness goals are: Body weight snatch and finish a 20 minute AMRAP in 5:00.

-Coach YOUNG BLADES (AKA Ray)

Workout of the Day

WARM-UP

3 rounds:
-10 bootstrappers
-10 ring rows
-10 push-ups
-10 broadjumps

STRENGTH/ACCESSORY

Pull-up/dip complex

WOD

3 rounds:

-20 goblet squats

-20 KB swings

-20 KB snatches (1/1)

RX: 35#/55#
Zone 3: 30#/45#
Zone 2: 25#/35#
Zone 1 – scale as needed

MOBILITY

Lacrosse ball smash scapula/pec minor

5 minute squat hold

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