6/18 WOD

today was a busy day so i only had 1 hour slot for shoulders and my crossfit workout.

warm up:
3 min bike
2 min rower

crossfit: "fran"
3 rounds superset: 21-15-9 reps
60 lb thrusters
assisted pull ups (200lbs)

my time = 8:00

shoulders:
3 sets: standing BB press (135/135*/135*) * 3 reps plus 1+1+1+1+1
3 supersets: side lateral raises/ machine overhead press (22.5,40/22.5,50/22.5,60)
3 sets: rear delt high cable crosses (60/70/80)
3 supersets: upright row/ rear delt on the pec deck (80,40/100,75/100,110)
3 sets: hammer seated shrugs (180/270/270)

after workout weight = 283 (home scale)