PA WOD briefing :
In Hindi :
In English :
WOD :
Novice
For time
6 Rounds
5 Sit-Ups
5 Air overhead Squat
Intermediate
6 Rounds
10 Sit-Ups
10 OH Squat with PVC Pipe
Advance
6 Rounds
15 Sit-Ups
15 OH Squat with PVC Pipe/Light Weight
Novice Demo :
IN&AD Demo :
Warm-up:
1 min Down & Up
10 knee to chest
10 supermans
10 ea Air active shoulder drills (P+FR+SR+R+P)
1 min Arm and wrist stretch
1 min neck stretch and rotations
Cool Down:
30 sec Knee to chest hold (3 sec inhale-4 sec exhale)
30 sec shoulder stretch on wall (3 sec inhale-4 sec exhale)
