PA WOD briefing :
In Hindi :
In English :
WOD :
Novice
For time
5 Rounds
1 min Good Morning practice
1 min Hollow Hold practice
Intermediate
5 Rounds
10 Good Morning with PVC or Lightweight
20 Sec Hollow Hold
Advance
6 Rounds
10 Good Morning with Lightweight
30 Sec Hollow Hold
Novice Demo :
IN&AD Demo :
Warm-up:
1 min On-spot jog
10 Hip hinges
10 Bird-dog
10 cobra pose
10 3-pointers
30 sec plank hold
Cool Down:
30-sec cobra pose (3 sec inhale-4 sec exhale)
30-sec cat-cow (3 sec inhale-4 sec exhale)
