Today’s WOD Ring Push Ups and Rolling Burpees SWOD A1. Ring Push Ups x 10 A2. 4 Broad Jumps A3. 30 Sec Side Plank R & L 3 Sets Minimal rest in Circuit 
How to Perform Push-ups
Step 1: Setup in a plank position, with the arms fully extended and the body locked into a straight position with the head, shoulders, torso and legs in perfect alignment. Step 2: Spread the fingers apart and grip the ground tightly with your fingers. Step 3: Powerfully (externally) rotate the elbows backward, creating torque across the shoulders, triceps, and chest. Step 4: Squeeze the armpits as if holding a piece of paper under each arm to engage the lats. Step 5: Squeeze the glutes and drive the toes into the ground to finish the full body tension. Step 6: Row your torso downward until your chest touches the ground without losing the straight body position. Step 7: Drive powerfully back to lockout. Step 8: Repeat x infinity. WOD 10 KB High Pulls (70/44) 7 Ab Wheels 5 Rolling Burpees (Roll Laterally each rep) 5 Rounds
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