We have pull-ups, ring dips & OH walking lunges. Work the Over Head mWOD today:
The Over Head mWOD is:
Banded external rotation distraction (start video at 2:20)
- extremely important to wind up your wrist in external rotation BEFORE you stretch
Banded anterior chest stretch (start video at 1:50)
Banded shoulder distraction (sorry no video)
- wrap wrist in jump stretch band
- pull tension on the band
- step away from pull up rig
- while tension maintained in the band (it will feel like the band is pulling your arm out of its socket)- lie down in a prone position with chest and stomach flat on floor
If you have the time, spend a few minutes warming up those ankles too. Look out double-unders!
FBO Fitness 