Kelly Starett also posted this stretch for the triceps to help with getting the proper overhead position:

First, try to stop thinking about stretching specific muscles.  We are mobilizing restricted ranges.   Don’t get all caught up in exactly what you are moving and stretching, think rather, in terms of movements.  For example, your quads may only really be tight in full hip extension and leg flexion.  So stretch in this position of emphasis.  Also, you are mobilizing a whole world of connective tissues besides the muscle (so don’t be all muscle stuck up).Well let’s look at your overhead for a minute.  There are a ton of potential overhead pits of despair and this time, we are just going to look at a single performance vampire–your triceps.

To start:Wind up your arm on a wall as in the photo above.  Don’t press your armpit to the wall.  Instead thinking of contacting the wall with the distal part of your elbow and sort of lean away from the wall while driving force through that contact point.  This is the part of the stretch where we are attempting to wind up the tricep as it inserts on the scapula above the arm pit.  Imagine creating space between the bottom of your arm and your scapula.  Got it?

All right.  Now take your other hand and over-press your triceps by pushing on your wrist as in the photo below.

The body’s tissues will put a greater stretch emphasis on the tissues that are loaded first.  This is why stretching your hammies with your leg straight makes you feel it behind the knee.  We are trying bias the proximal attachment of that long-head of the tri.  So wind it up first.

Get after it.  Remember to practice your contract relax here or at least stay in the fight for at least 90 seconds.

WOD 10.09.09

Tabata Mix Up
Push Ups
Medball Cleans

Burpees
KBS

Each couplet will last 8 minutes. There will be 20s work/10s each round, alternating between movements.
Example: 20s Push Ups, 10s rest, 20s MBC, 10s rest…
Cumulative scoring.