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PA Foundational Program of the day: 07/31/2020

 # WOD

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)

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