PA WOD briefing :
In Hindi :
In English :
WOD :
Novice
For time
3 Rounds
30 Single Unders / 15 Jumping Jack
20 Step Up (10 ea)
Intermediate
3 Rounds
50Jump Rope/ 25Jumping Jack
30 Step Up (15 ea)
Advance
5 Rounds
50 Jump Rope/ 25Jumping Jack
30 Step Up with any object (15 ea)
Novice Demo :
IN&AD Demo :
Warm-up:
1 min High knees
1 min Butt kicks
10 Toe touch on chair
10 ankle flex and rotations
10 Leg swings
10 PVC Pass through
Cool Down:
30 sec pigeon pose hold (3 sec inhale-4 sec exhale)
30 sec couch stretch (3 sec inhale-4 sec exhale)
