Ben's WOD 10/15/13

Warm-up

5 minutes 75% effort on exercise bike
Hand Stand practice

30 burpees for time: 1:37

Metcon

21 - 15 - 9

100m run
KB Swings 45#
Goblet Squats 45#
V-ups

time: 6:33

Tabata 1 (8 rounds of 20 seconds work, 10 seconds rest)

Dips

Tabata 2 (8 rounds of 20 seconds work, 10 seconds rest)

Bicycle Crunch