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Concept2 master trainer Angela Hart shows how adjustments in your rowing technique can improve your power and efficiency.
CrossFit Journal: CrossFit Rowing Trainer Course: Technique

Mobility: Row Prep: hammer the hammies.

WOD: 4-6x 500m. Row
(90-95% effort, no more than 3-5 sec. diff. in each split, rest when partner rows.)
Concentrate on mechanics of pull/return, stroke rating, pace.

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