WOD 5 Rounds 10 Power Cleans 1:00 Waiters Carry-switch at :30 50 Double Unders/Toe Touch to Object MWOD PreWOD:  Shoulder internal rotation mobilization -  lie on your back. Drive heels into the mat, bridge hips up and push shoulders to the back of their sockets. Slide both hands underneath your lower back with hands towards the floor.  Slowly lower hips towards floor and low back into hands.  Contract and relax as well as oscillate in and out of end range tension. DO NOT roll shoulders forward. Keep shoulder externally rotated at all times.  If your shoulders roll forward, stop stretch and start over from the beginning. PostWOD:  First Rib Mobilization- hold lacrosse ball on rack, keeping back flat lean forward to about 90 degrees of hip flexion, then place lacrosse ball in high trap near neck. Floss by moving arm up, back and out. Smash until you find a sore or tight spot, then floss. Push the weight of your body into the lacrosse ball as you smash and floss.  Variation - tennis ball on PVC pipe or lacrosse ball on rack while lying supine. This will help the overhead position 6am Click Here 8:30am Click Here 5pm Click Here