PA WOD briefing :

In Hindi :

In English :

WOD :

Novice
For time
6 Rounds
30 sec Pike HS Hold(feet on the ground)
5 Burpees

Intermediate
10 Rounds
20 Pike shoulder tap (feet on box or bench)
5 Burpees

Advance
10 Rounds
30 Pike shoulder tap (feet on box or bench)
10 Burpees

Novice Demo :

IN&AD Demo :

Warm-up:

1 min mountain climber
10 Leg swings
5 Push-up to down dog
10 Arm swings
10 Pike shoulder taps
10 Wall push-ups

Cool Down:

30 sec couch stretch
30 sec shoulder stretch on wal