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PA Foundational Program of the day: 08/11/2020

 # WOD

PA WOD briefing :

In Hindi :

In English :

 

WOD :

Novice
6 Rounds
5 Deadlift Reach
30 sec Bear Crawl/Shoulder taps

Intermediate
6 Rounds
5 Deadlift(any Object)
60 Sec Bear Crawl /Shoulder taps

Advance
10 Rounds
5 Deadlift(any Object)
30 Pike Shoulder Taps

 

Novice Demo :

 

IN&AD Demo :

 

Warm-up:

1 min High knees
1 min Butt kicks
10 Hip hinges
10 PVC Pass through
10 Shoulder taps
5 push-up to down dog

 

Cool Down:

30 sec pigeon pose hold (3 sec inhale-4 sec exhale)
2 min shoulder stretch on wall (3 sec inhale-4 sec exhale)

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