PA WOD briefing :

In Hindi :

In English :

WOD :

Novice
For time
6 Rounds
5 Sit-Ups
5 OH Squat

Intermediate
6 Rounds
10 Sit-Ups
5 OH Squat with PVC

Advance
10 Rounds
10 Sit-Ups
5 OH Squat with light Load

Novice Demo :

IN&AD Demo :

Warm-up:

1 min On-spot jog
1 min Butt kicks
10 Toe touch on chair
10 PVC Pass through
10 ankle flex and rotations
10 Leg swing

Cool Down:

30 sec seated toe touch
30 sec child pose