[Tuesday] 04.01.14- AM Back Work (Max Cal Row-10min) + PM Metcon with Wifey

AM
[A] Back Work
Pull ups
5x4 
Rack Pull up
3x 8
OH DB Press
40,45, 45
Dip- 2x Sub-Failure
18,17
Bent-Over Row 3 x12
65,65,65
DB Rear Delt Fly
30,35,35

[B] Max Cal on Rower in 10 mins
187

PM
[A] 20 min EMOM
Min 1- Run 100m
Min 2- KBS (1.5pd)
Min 3- 40 DU