Thursday 07/24

This Monday 07/28 is the Long Island Lifeguard Championships hosted at Smith Point beach. Opening ceremonies will begin at about 10am, if you’re free come down and cheer them on!!

Time Trial - 500m Row

WOD - 5 RFT

• 50-40-30-20-10 Double Unders

• 50-40-30-20-10 Sit Up

• 10-8-6-4-2 Deadlifts (225/155)