Richard Tavai

Hometown:
Laurinburg, NC
Gym:
RCC Fitness for First Responders
Gender:
Male
Age:
--
Height:
6' 2"
Weight:
246 lbs

September 6, 2017

Performed at: RCC Fitness for First Responders
Description: Metcon (for time)

21-15-9
OHS Rx+ (120/95) Rx (95/75) scaled (75/45)
Burpee facing bar

Front squat #225
Results: 13m 58s
Performed as RX
Warmup: Warm up (not for time)

3 rounds
15 swimming plank
15 Russian twist w/WB (10)
15 Shoulder pass through
15 Air squats w/ PVC
15 KB presses
Dynamic stretches (5 min)

Strength
Front squat for max
3-3-3-3-3

1 similar workout

Date Name WorkoutDescription Results
09/06/2017 Metcon (for time)

21-15-9
OHS Rx+ (120/95) Rx (95/75) scaled (75/45)
Burpee facing bar

Front squat #225		 13m 58s
Performed as RX