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PA Foundational Program of the day: 08/04/2020

 # WOD

PA WOD briefing :

In Hindi :

In English :

 

WOD :

Novice
For time
10 Rounds
3 Air Squat
3 Reach to Zip Up

Intermediate
10 Rounds
5 Air Squat
5 Sumo Deadlift High pull with PVC or light load

Advance
10 Rounds
10 Air Squat
5 Sumo Deadlift High pull with load

 

Novice Demo :

 

IN&AD Demo :

 

Warm-up:

1 min burpees
10 PVC pass-throughs
10 toe touches on the chair
10 Toe-ceiling touch
10 Reach to floor
15 Air high pulls

 

Cool Down:

30-sec figure 4 stretch
1 min shoulder stretch on wall

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