**Heavy Singles Week**

Sep 24, 2021 | WOD

CrossFit ATR – Mike Trezza

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Warm-up

Deadlift Warmup (No Measure)

2 Rounds:

20 Banded Lateral Steps

15 Banded Glute Bridges

10 Alternating Toe Touches

10 Cossack Squats

5 Empty Barbell Good Mornings

10 Empty Bar Alt. Step Back Lunges

8 Minute Cap then gathering at the TV for the WOD Breakdown.

Strength

Shoulder Press ((25 Minutes) 5 x 1 @ the same load )

Over 13 Minutes, build to 95+% of your 1 RM. Then, Complete 5 x 1 at the same load.

Metcon

Metcon (Time)

For Time:

100 Seated Arnolds Presses (20-25lbs x2)

*Every break complete 7 Strict Pull-ups + 3 Strict Knees to Elbows