PA WOD briefing :

In Hindi :

In English :

WOD :

Novice
For time
10 Rounds
3 Air Squat
3 Press

Intermediate
10 Rounds
5 Air Squat
5 Press

Advance
10 Rounds
10 Air Squat
6 Press

Novice Demo :

IN&AD Demo :

Warm-up:

20 jumping jacks
20 sec wall sit
10 each Air active shoulder drills (P+FR+SR+R+P)
10 Toe-ceiling touch
1 min Arm and wrist stretch
1 min neck stretch and rotations

Cool Down:

30 sec seated toe touch (3 sec inhale-4 sec exhale)
30 sec child pose (3 sec inhale-4 sec exhale)