PA WOD briefing :
In Hindi :
In English :
WOD :
Novice
For time
10-8-6-4-2
Air Thruster
Body Row
Intermediate
For time
9-8-7-6-5-4-3-2-1
Thruster with any object(PVC or Empty barbell or DB )
Body Row/Banded pull-down
Advance
For time
10-9-8-7-6-5-4-3-2-1
Thruster with any object(PVC or Empty barbell or DB )
Body Row/Banded pull-down/Jumping Pull
Novice Demo :
IN&AD Demo :
Warm-up:
1 min burpees
10 toe touches on chair
10 Toe-ceiling touch
10 wall push-ups
15 Air high pulls
10 PVC pass throughs
Cool Down:
30 sec figure 4 stretch (3 sec inhale-4 sec exhale)
2 min wrist and arm stretch (3 sec inhale-4 sec exhale)
