Doing Double WODs Right

I love double WOD days if they are programmed right. Meaning not just shoulders or just squats but widely varied loads and timeframes. CFDV is very good at these.
After integrating strength training and heavy loads into the core MetCons last month – now we are back to separate strength and Metcon sessions but much higher intensity.
Like today’s tricked out benchmark WOD with a cash-in of heavy deadlifts for time.
Strength
for time:
– 30 deadlifts @ 315lbs
[5:52]
MetCon: Annie Spiked
for time:
50-40-30-20-10
– unbroken double unders
– V-ups (instead of situps)
[11:55]