062012 WOD

Warm-up:
400m run
20 walking lunges ("prisoner style" w/ hands behind your head. This allows you to keep your torso upright)
10 ring dips/ring holds/box dips
3 rounds

WOD:

"Nasty Girls"
50 squats
7 muscle-ups
10 Hang Power Cleans (135/95)
3 rounds for time

This is a relatively short WOD so partner-up. Make sure you get proper depth on the air-squats. If you don't have a muscle-up scale down to 21 pull-ups.