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PA Foundational Program of the day: 08/05/2020

 # WOD

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

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