Athletes should be able to move through all movements at a slow but consistent pace. KB weight choices should be a moderate weight. It’s possible to stay moving for the entire 40s if scaling is on point. The 20s between movements will simply allow time to transition, but not full recovery so your athletes should only move at 75% of max effort for every station. This is done in which you move from 1a to 1b to 1c and so on. The order does NOT matter so you can start your athletes in different stations if needed.
WOD
5 Rounds of 40s Work/20s Rest:
1a) KBS (53, 35)
1b) SDHP (53, 35)
1c) Row for Calories
1d) Double Unders
1e) Hollow Rocks
*Score = total reps
L3: (45, 30)
L2: (35, 25) (Attempts)
L1: (35, 25 Russian Swings) (Singles Unders)
Extra Credit
3 Rounds of:
1a) DB Split Squats x 6 ea. Rest 30s
1b) Zottamn Curls x 8. Rest 30s.
1c) Banded Ab Pulldown x 25. Rest 30s.
https://youtu.be/pMgvmghIllw?list=PLAjbIBvZkJGFAQGaF0Lx0yEaUgccGmbGt