“CFA Anywhere” WOD, October 18, 2025

3 sets:
5 Scap Pull Ups
10 Shoulder Taps
:30 Hollow Hold
10 Glute Bridge Heel Taps
10 Step Back Lunges
:20 Bear Crawl Forward/Backward

Athletes Notes

• Scap Pull Ups
• Plank Shoulder Taps
• Hollow Hold
• Heel Taps
• Step Back Lunge
• Bear Crawl

3 sets
10 Goblet Lateral Lunge (per side)
-rest 1:00 between sides and sets-

*Dumbbell (50/35) or Backpack

Athletes Notes

• Lateral Lunge – with dumbbell or backpack in goblet hold

2 Rounds for Time
15 Strict Chest to Bar Pull Ups or 30 Bent Over Row (2×50/35 or Backpack)
150 Double Unders or Penguin Hops

Athletes Notes

Demo Videos

• Strict Chest to Bar
• Double Dumbbell Bent Over Row
• Backpack Bent Over Row
• Double Under
• Penguin Hops

Workout Flow

As quickly as possible, complete:
15 Strict Chest to Bar Pull Ups
150 Double Unders
15 Strict Chest to Bar Pull Ups
150 Double Unders

Scaling

2 Rounds for Time
15 Strict Pull Ups (band assisted if needed) or 30 Bent Over Row (2×35/25 or Backpack)
75 Double Unders or Penguin Hops (or 150 Single Unders)