Training at 209 Sport with Gabe Subry

Workout of the Day

WOD 1 – in the morning…

30 repetitions for time:

1 skin the cat + 1 muscle up

WOD 2 – in the late morning…

Complete as a continuous set:

5 overhead squats + 15 back squats

Rest as needed and repeat 5x, adding load each set

WOD 3 – immediately following WOD 2…

8 minute AMRAP:

10 rolling getup to box jump (24”)

10 box jump (24”)

10 GHD hip extension

WOD 4 – in the afternoon…

UOP Stadium Stairs

I drove down to Stockton today to train with fellow qualifier and good friend Gabe Subry at his box, CrossFit 209 Sport. Every time I work with this guy I enjoy it. We discuss everything from technique to strategy and this time of year even a little speculation on events to prepare for. And of course, we wind up working our asses off. Today there was a big group mobbing around with us so things were extra fun. I didn’t get any video footage of our WODs so hopefully next time. My numbers for today were as follows:

WOD 1 – 15:21

WOD 2 – 185# 205# 225# 245# (fail) 245#

WOD 3 – 5 rounds + 2 getup box jumps

WOD 4 – 11:29

Sleeping in tomorrow before heading to the river for some ice water therapy. Going to need it after today.