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Wednesday – Pump Day

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Strength
Bench
3×3@70/80/90+

Based off 90% of your 1RM  

Assistance
3×15 DB incline bench press
*leave one rep in the tank
ss w/ 20 banded face pulls

WOD
10 dips
15 burpees
10 chin-ups
15 evil wheels
3 RFT
Cap: 10 min