WOD – Thu, Jan 22

STRENGTH
Lateral Lunge (Weight)

3 x 6/6, across

GOALS + GUIDANCE: Hold a dumbbell at chest height and take controlled steps to the side, keeping your chest tall and knee tracking over your toes. Do 6 reps on one side then the other. Choose a weight that challenges your legs and glutes by the last few reps but still allows for good depth and control.

CONDITIONING
“Go to Town” (AMRAP – Rounds and Reps)

AMRAP 10
10 Burpees
10 Toes to Bar
10 Pistols

MAx: knee or pike up, assisted (bench, ball, rig, etc)
MVx: in+outs, leg lifts or v-ups, step downs or squats

GOALS + GUIDANCE: Find a moderate pace you can maintain for all 10 minutes, do not win the first round. Burpees will take :30-:60, and toes to bar (keeping them unbroken as long as possible) will take :30. Alternate legs on the pistols (or any unilateral movement of your choice) for 10 total reps, completing them in about :30-:45. Target 5-7 rounds.