“You cannot see the Grand Canyon in one view, as if it were a changeless spectacle from which a curtain might be lifted, but to see it, you have to toil from month to month through its labyrinths.” -John Wesley Powell
APK WOD 3-24-15
Start with an APK Warm-Up
Learning the Overhead Squat. is a fantastic way to build flexibility in the shoulders and hips as well as activation of important stabilizing muscle activation patterns. Click the link, and read up, remembering how important the Neutral Spine is, as well as keeping the knees tracking the toes and acting as a hinge.
Begin with no weight, until you can comfortably get your hips below parallel with feet flat and shoulders open.
Finish up with a stretch