If you are doing the open come and and stretch and row… OR just keep training like regular and treat the open tomorrow like another workout… either way is fine.

Warm Up-
800 Meter run with a buddy  and a heavy wall ball (morning classes run 4 200’s so we dont get mud in the gym for our afternoon friends)
20 Empty bar Front squat
20 Empty Bar presses
10 empty bar thrusters
-you can leave your bar our when you are done

Strength
4 sets of 10 Light Back squats (go heavier if your not worried about the open wod)

Wod
1 mile run
10 Thrusters 95/65
800 Meter run
20 Thrusters 95/65
400 Meter Run
30 Thrusters

Immediately into 20 pistols  (40 air squats)
20 ring dips (bench dips)