PA WOD briefing :
In Hindi :
In English :
WOD :
Novice
For time
5 Rounds
1 min Good Morning practice
1 min Hollow Hold practice
1 Min Push Press Practice
Intermediate
5 Rounds
10 Good Morning with PVC
10 Push Press with PVC or light load
20 Sec of Hollow Hold
Advance
5 Rounds
10 Good Morning with load
10 Push Press with load
30 Sec of Hollow Hold
Novice Demo :
IN&AD Demo :
Warm-up:
10 Down & Up
30 sec Bear crawl
10 Hip hinges
10 PVC Pass through
20 Air press
30 sec plank hold
Cool Down:
30-sec cobra pose hold
30-sec cat-cow
