This one goes out to the O’Donnel’s!! Our very good friends Dennis and Karen are moving to the D.C. area and have created this WOD just for all you SMCFers out there.

Aside from blessing us with our first SMCF baby, they have contributed more to the  box than most realize.  Their unmatched passion (obsession at times) for CF is absolutely contagious! Their sense of humor and grasp on life is as REAL as they come. Their predictions for weather patterns are….. as horrible as most weathermen (had to Dennis).  I love these guys and am going to miss seeing them daily but am so happy to see them move on to the next chapter in their lives.  Cannot wait to get down to visit you three, the road trip to represent the Phillies in Nationals territory is already in the works, have a few couches ready O’Donnels!!

Open gym is 6:30-8 tomorrow, please join us in cracking a few cold ones in their honor immediately following!

Please post your favorite O’Donnel-ism to FB!! (DO NOT HOLD BACK)

We love you guys!

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Strength:

Clean and Jerk

Conditioning:

for time

50 DUs

20 Clean and Jerks 135/95

20 Box Jumps 30/24

50 DUs

10 CnJs

10 BJs

50 DUs

5 CnJs

5 BJs

50 DUs