Ever since my friends in Beijing game me a Chinese name last year I wanted to have a benchmark WOD to match it. Since part of my name means ‘rising dragon’, I decided to create a workout ladder that can also serve as a benchmark similar to my other favorite workout, the Crossfit Baseline. Since jet lag got me up at 3:30 in the morning – today was as good a day as any to unleash the dragon…
Strength
– Push Press 1-1-1-1-1 [170 lbs]
WOD “Rising Dragon Baseline”
– 500m row
– 10 push presses 75 lbs
– 20 box jumps 24″
– 30 pullups
– 40 pushups
– 50 situps
– 60 squats
[TIME: 9:13]
