6/5 WOD

Warm up:
5 min bike
3 min rower

Shoulders:
2 warm up sets - press machine
3 sets - standing overhead DB press (50/60/70)
3 sets - standing rear delt cable pull (60/80/70)
3 sets - bentover rear delt cable pull (30/40/30)
3 supersets - front BB press/upright row/DB side laterals (95/30/15) (115/60/15) (135/60/15)
3 sets - behind the back smith machine shrugs (135/225/185)
3 sets - standing machine shrugs (90/180/270)
3 sets - alternating arm freemotion overhead cable press (70/100/110)
3 sets - overhead medicine ball toss (12lb.)

Triceps:
3 sets - BB skull crushers (30/65/75)
3 supersets - straight bar cable pushdown/standing two hand overhead DB extension/ cable rope pushdowns (70/30/20) (80/35/40) (70/40/40)
2 sets - tricep pressdown machine (150/200)

post workout weight = 277 (home scale)