Sunday, December 12, 2010

Jogo Bonito

Warm-up: Run 200m

Skills:
Capoeira Angola Basics: Ginga, Base, Balanca, Negativa, Au, Role, Cabecada, Bananeira

Conditioning Sequences:
8 x each side: Negativa-Role-Tesoura
8x each side: Au-Cabecada-Bananeira

Finisher: 10 Min Amrap of:
5 Muscle-ups
10 Front Squat 95 lbs
20 Double-Unders

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