Thursday WOD:

 Warm-up

Tabata (4 rounds 20:10)
Jumping Jacks
Hollow Rocks
Air Squats
Back Extensions
*Group stretch to follow

Weightlifting

Front Squat 1x5@60%
1x5@65%
1x5@65%
1x5@65%
*log last set of 5 reps

Nicole (AMRAP - Rounds and Reps)20-Minute AMRAP of: 
400m Run 
Max Rep Pull-ups*Pull Ups must be unbroken. Once you let go of the bar, you must run 400m