Wednesday WOD

WARM-UP
2x[500 row, 4 rollovers to side twists, forearm smash, 8 goblet squats pause every 2nd, 2x8 fire hydrants, 2x8 adductor activates]. 

STRENGTH
3x[3 RDL, 8 GHD ext]  
Build then 3x5DL

WOD
Chipper:
100 DU,
80KBS,
60 Goblet Squats 16/12,
40 PP 50/35,
20 HCl 50/35 
5 burpees every time you put the bar down in the HCl.
Cutoff 13 mins