6/26 WOD

today was a pretty intense day. i started off with the 'fight gone bad' workout followed by my shoulder & abs. i also accomplished two more level 1 goals: 25 kettlebell swings & 30 situps.

warm up:
4 min bike

xfit: 'fight gone bad'
3 rounds, 5min with 5 exercises, 1 min rest between rounds
rower 13/10/10 cal burn
push press 70lb 18/10/15 reps
box jumps 12" 20/20/18 reps
(sub) 25lb db swing 25/20/12 reps
sumo dealift high pull 70lb 9/9/12 reps

total = 211

shoulders:
2 warm up sets: machine overhead press
5 sets: seated bb overhead press (115/135/155/135/115)
4 sets: reverse high cable crossover (60/70/80/50)
3 supersets: reverse low cable crossover/ db side lateral raises (50,15/40,15/40,15)
3 sets: db shrugs (40/70/100)
3 sets: seated hammer shrugs (270/360/270)

abs:
xfit: 30 sit-ups
2 sets: mb situps
3 sets: hammer crunches (20/30/40)
3 sets: windshield wipers