“CFA Anywhere” WOD, July 29, 2026

*Check out our Mayhem Mom Modifications Movement Document for more recommendations!
drive.google.com/file/d/1C6Q28Pgo6NuqyWTgCPXVO0CcxpD0rIq3/view

*Check out our Scaling and Substitution Movement Document for more recommendations!
mayhemathletes.com/wp-content/uploads/2025/03/MayhemAthleteScalingMarch2025Revision.pdf

2-3 Rounds
5 Scap Pull Ups OR 10 Banded Pull Aparts
5 Banded Upright Row (per arm)
5 Scap Push Ups
5 Knee Push Ups
3 No Push Up Burpees

Athletes Notes

• Scap Pull Up
• Banded Pull Aparts
• Banded Upright Rows
• Scap Only Push Up
• Knee Push Up
• No Push Up Burpee

For Time
30 Hand Release Push Up
15 Strict Pull Ups
45 Push Up
15 Strict Pull Ups
60 Burpee
15 Strict Pull Ups
75 No Push Up Burpee

*No Pull Up option: sub 30 Bent Over Row (2×50/35 or Backpack) for each set of pull ups

Athletes Notes

Demo Videos

• Hand Release Push Ups
• Push Ups
• Burpee
• No Push Up Burpee
• Strict Pull Ups
• Double Dumbbell Bent Over Row
• Backpack Bent Over Row

Flow

As quickly as possible, complete:
30 Hand Release Push Up
15 Strict Pull Ups
45 Push Up
15 Strict Pull Ups
60 Burpee
15 Strict Pull Ups
75 No Push Up Burpee

Scaling

For Time
20 Hand Release Push Up
30 Bent Over Row (2×35/20 or Backpack) OR 15 Banded Strict Pull Ups
30 Push Up
30 Bent Over Row (2×35/20 or Backpack) OR 15 Banded Strict Pull Ups
40 Burpee
30 Bent Over Row (2×35/20 or Backpack) OR 15 Banded Strict Pull Ups
50 No Push Up Burpee