Work your Over Head mWOD:
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
FBO Fitness 