SRCF Workout Of the Day
- WOD 2026.10.01
4x RFT: Shuttle Runs, Front Squats, and Rope Climbs
4 rounds, each round for time, of:
10 Shuttle Runs, 50 ft
12 Front Squats, 135/95 lbs
2 Rope Climbs, 15 ft
Rest 1:30 between each round.Front Squat (Pause 2 Sec On First Rep) 2-2-2
Front Squat (Pause 2 Sec On First Rep) 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
