6 Oct /WOD Thursday 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.