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)
