9 AM Free WOD
Partners
15 minute AMRAP one working at a time, 400m run
rest 5 minutes
Then, one working at a time,
5 minutes plank
5 minutes max air squats and sit-ups (you can alternate, or stick with one)
5 minutes max burpees
10 AM WOD
Every other minute on the minute, perform 2 bear reps
15 sets
Suggested you add weight on the 3rd, 6th, 9th, and 12th sets and build to a heavy double.