weights, running

wide grip pull ups 3xfailure (7,5,4)
hammer curls 12,10,8,6@ 40, 50, 60, 40
seated cable rows 4x8 @ 90, 140, 150, 160
dumbbell curls 12,10,8,6@ 40, 50, 60, 40

2 mile run in the freezing weather. At least it wasn't raining.