Friday Swimming

CF Endurance 6:30-7:00)
Swim: 10 x 100m/y holding fastest possible pace without deviating more than 5 sec... 15 sec recoveries

WOD)
NICOLE
AMRAP in 20 Minutes of
400m Run +
Max Pull-ups

1)
3 Prong Curl Machine + Single Arm Curl Machine
12 reps (Middle Position) @ 45# + 12 Single Arm @ 25#
12 reps (Top Position) @ 45# + 12 Single Arm @ 25#
10 reps (Middle Position) @ 70# + 10 Single Arm @ 25#
10 reps (Top Position) @ 70# + 10 Single Arm @ 25#
8 reps (Middle Position) @ 80# + 8 Single Arm @ 25#
8 reps (Top Position) @ 80# + 8 Single Arm @ 25#
6 reps (Middle Position) @ 90# + 6 Single Arm @ 25#
6 reps (Top Position) @ 90# + 6 Single Arm @ 25#

2)
Bicep BB Curl + DB Curl
6 Heavy + 12 DB Light Weight
5 Heavy + 10 DB Light Weight
4 Heavy + 8 DB Light Weight

24 DB Light + 12 BB Heavy
18 DB Light + 8 BB Heavy
12 DB Light + 4 BB Heavy

3)
10-9-8-7-6-5-4-3-2-1
Overhead Dumbbell Extension @ 70# +
Preacher Curl w/ EZ Bar @ 90#

4)
Tabata Tri Rope Pulldown