"BEAST 12" CrossFit WOD Demo -

"Beast 12": http://wodwell.com/wod/beast-12/ (7:33*)
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Jackie and Matt, both competitive soccer players and CrossFitters, took on a WOD with about as much variety as you can find in a benchmark - 12 movements and 298 reps. Matt kept pace with Jackie early on but slowed down by more complex movements like the dumbbell hang squat cleans. Matt went Rx, whereas Jackie did most of the WOD Rx, except for subbing the ring dips for bar dips (on the 'matador'). Jackie finished in 7:33. Matt got to the rope climbs a couple minutes later but couldn't muster a climb and ultimately did not finish (DNF).

"BEAST 12"
http://wodwell.com/wod/beast-12/
For Time
25 Walking Lunges
20 Pull-Ups
50 Box Jumps (20 in)
20 Double-Unders
25 Ring Dips
20 Knees-to-Elbows
30 Kettlebell Swings (2/1.5 pood)
30 Sit-Ups
20 Dumbbell Hang Squat Cleans (35/25 lbs)
25 Back Extensions
30 Wall Ball Shots (20/14 lbs)
3 Rope Climbs (15ft)

ATHLETES
Jackie Spencer
http://games.crossfit.com/athlete/277692
CrossFitting 2 years
Trains 3-4 days/week
Score: 7:33*

Matt Trotter
http://games.crossfit.com/athlete/284805
CrossFitting 2 years
Trains 2 days/week
Score: DNF

BOX
United Barbell - San Francisco
http://www.unitedbarbell.com/

See the full WOD, un-edited:    • "BEAST 12" CrossFit WOD Demo [Extended]  

—
WODwell’s (http://wodwell.com) mission is “to create, curate, and organize videos that help athletes improve their performance on CrossFit benchmark WODs and increase their fitness.”

We make video demos for benchmark/named CrossFit WODs (workouts of the day) and collect the best demo videos made by others - to help functional athletes understand each workout, develop a strategy, and ultimately improve their fitness.