For Time: 15-12-9-6-3 Strict Ring Dips Strict Pull-ups 200 Meter Run

MWOD:

1. Banded Shoulder Lateral Opener -  Hook a hand through band that is attached at waist height. Wrap band around wrist and rotate palm towards the ceiling. Place shoulder in external rotation and step away to create tension in the band. Keep arm externally rotated and shoulder back, rotate away from band, twisting body counterclockwise. Stretch pecs. Contract pecs 5 seconds, relax 10 seconds.  Repeat contract release 3-5 times. Repeat on other side.
2. Banded Bully - Hook band over pull up bar. Place arm through band onto shoulder facing away from the pull up bar. With shoulder tacked down in back(ensure shoulder is externally rotated at all times during stretch. If shoulder falls forward, remove tension from band and start over), place arm behind back at waist height.  Lean forward and allow band to pull shoulder into the back of the shoulder socket. Hunt around for stiffness and floss. Repeat on other side.