A little tidbit after that fact. You can choose to alter the CF WOD like Lauren and Donna did by doing a 1 mile fireman’s carry instead of the 1 mile run. The only positive is that your legs won’t be as sore from the Tabata portion of the WOD. 
KB Class WOD:
As many rounds as possible in 15 mins of:
8 Goblet Squats, 75/55
8 Chin-up
40 ft Suitcase Lunges
28 Kettlebell Swings
1 minute rest
CF Class WOD:
Tabata “Bottom to Bottom” Squat
Run 1 mile
Clock starts for run on rising from last squat.
The Tabata Bottom to Bottom Squat is a Tabata Squat but each rep begins at the bottom and ends at the bottom. The turn around at the top is immediate – no pause. The ten-second rest for each interval is also held at the bottom of the squat as opposed to the top. Interestingly, this squat, in contrast to the “normal” Tabata squat, motivates full hip extension. Also, the ten second rests don’t seem as short with this protocol!
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- CF Class Postings 6/25/12
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- KB Class Postings 6/25/12
