There are two major standards for for the sit-up. First, at the bottom of the rep, the shoulder blades must be in contact with the floor. Second, at the top of the rep, the shoulder must break the vertical plane of the hip. Where hands and feet are positioned is irrelevant. Athletes may choose to anchor feet or complete reps butterfly style.
3-2-2-2-1
One minute on, one minute off, for 10 Minutes:
30 KB Swings (72/53)
You have 1 minute to get 30 KB swings. If you do not get 30 KB Swings in 1 minute, count a penalty. Each penalty is worth 5 burpees, to be completed immediately upon finishing the last set of swings.
These are to be Russian KB Swings – the bell does not have to go beyond the forehead at the top of the rep.
Post thoughts and penalties incurred to “comments”.