Richard Tavai

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

November 29, 2017

Performed at: RCC Fitness for First Responders
Workout Name: Fran
Description: "Fran"

21-15-9 reps, for time of:
95 pound Thruster
Pull-ups
Results: 13m 24s
Performed as RX
Warmup: Warm up (not for time)
3 rounds
15 Abmat situp w/WB (20/10)
15 Swimming plank hold
15 Shoulder pass through each rep move hands closer together
15 Goblet squat (20/10)

Dynamic stretches (5 min)
Demonstrate each stretching exercise
Shoulder stretches with resistance band

Strength (not for time)
Long bar bent over rows
5-5-5-5-5

1 similar workout

Date Name WorkoutDescription Results
11/29/2017 Fran "Fran"

21-15-9 reps, for time of:
95 pound Thruster
Pull-ups		 13m 24s
Performed as RX