743, Friday June 27th 2014

Lift:  Push Press Build to a heavy Push Press slowly then - 20 reps for time @ 55/85

WOD:  3 Rounds of:

45 Seconds Row (for calories),

Rest 45 Seconds,

45 Seconds Chin-ups,

Rest 45 Seconds,

45 Seconds Front Rack Lunges 65/95,

Rest 45 seconds,

45 seconds Push Press 65/95,

Rest 45 Seconds.

*use a small white board to keep track of your total reps (kinda like fight gone bad) for one total score.  If some of the weights are too heavy for you to do multiple times, that's ok, just do a few, but lean towards doing the Rx weight a few times instead of scaling it down and doing more reps.