It's more than painful cardio

Especially in a WOD like today's, we can go 1 of 2 ways. We either just power through it for the best time and possibly feel like crap tomorrow, or we take a little more time to keep the form in a manner that will have the WOD acting as a strength WOD. Either way can work, but what get's more long term development. My guess is that unless there is a prize on the line, do the WOD the way that will build the most strength and capacity. In the case of the lunge, making sure the reach with the leg is long and the push off is through the front heel as much as it is off the back toe. This way you develop the hams and the glutes and not just smoke the quads.

1RM max F.S.

WOD

400m walking lunge