WOD 7/14/11

"Nasty Girls"
 
3 rounds for time of:

50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps

F.W.O.D
 
Tabata rower / 3 set of 6 each side TGU 
 
Coaching note: Substitution for muscle ups is 3 pull ups and 3 ring dips. Other assistance is allowed