Today’s WOD KB Deadlifts and Wall Balls SWOD A. 3 x 8 Single Leg KB Deadlift (AHAP) B. 3 x 8 Dumbell Curls 30 sec rest (Superset) 
When performed correctly the single leg deadlift pattern requires the recruitment of all of the muscles up the posterior chain. The gastrocnemius and soleus work to stabilize at the foot and ankle. The hamstring group is stretched at the same time it is working to stabilize the knee joint, while the glutes concentrically extend the hip. During all of this the lumbar extensors work to keep the spine neutral while the rhomboids and lower traps work to stabilize the scapula and keep the thoracic spine in extension. WOD 10 -1 Wall Balls (20/14) Burpees Single Unders x 10 (100,90, 80, etc) 
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KB Deadlifts and Wall Balls
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